CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Glutes

B2. PNF Pigeon stretch

3 repetitions/side

– 5 seconds contraction pushing against the ground with your leg

– 5 seconds stretch moving your chest toward the floor

C. Specific

5 scap pull

10/10 Single leg RDL + vertical jump

10 Parallette shoulder extension to plank

10 Back Rack Jumping Squat


A: Metcon (No Measure)

EMOM 12minutes

Odd: 4 Back Squat @75%

Even: 3 Power Clean @65-70%
Goal: Keep your CNS activated during the deload week.

Points of performance:

Squat: Every rep must be the same. Everything must move in harmony, core is braced and there is flagrant acceleration in the ascent.

Clean: The weight on the bar has to be heavy enough to force you to do singles but light enough so you are confident to perform the rep every time you grab the bar.


B: Metcon (Time)

For time



Deadlift @155/105lbs
Goal: Improve your performance in workouts with a lot of pulling (Isometric + dynamic)

Points of performance:

CTB: Focus on keeping a strong hollow body position as long as your body is moving up.

Deadlift: Focus on performing quality reps.


C: Metcon (No Measure)

3 rounds nor for time

5 Glute ham raise

12 Barbell Hip Thrust + band around knees*

50 Double unders

*Hold 2 seconds at the top of every rep
Goal: Lower body strengthening.

Points of performance:

Glute ham raise: Bend at the knee only. Keep your core braced

Hip thrust: Focus on applying force with your heels and reach full range of motion at the top. Turning slightly your feet out may help you activate your glutes a little more.