CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

– Lats

B2. PNF banded lat stretch

5 repetitions/side

– 5 seconds contraction pushing against the band with your elbow

– 5 seconds stretch letting the band pull your elbow back

C. Specific

2 sets

3 Wall climb

5 Slow Floor angel

15 Banded lat Pulldown


A: Metcon (No Measure)

Every 45seconds for 21minutes

Alternate between

– 8-12/6-10 Cal Row

– 6-10 Bar Facing Burpees

– 25-50’ HS walk
Athlete: The goal here is to improve your upper body endurance and to increase your ability to do fast transitions in bodyweight and metabolic workouts. That being said, you should have around 5-10 seconds of rest before the next movement.


B: Metcon (4 Rounds for time)

Every 2:30 for 10 minutes

100′ Mixed grip Carry**

15-20 Pull-ups

**Front rack + suitcase (fat grip)
Athlete: If you do not own fat grips simply put a towel or shirt around the handle to make it harder to hold the weights.

Goal: Increase your grip endurance

We pre-fatigue your grip here with the carry to force your body to adapt to this kind of stimulus. We often see Pull-ups combined with a movement where your arm flexors are stretched. We want you to be ready for this type of work as we see this often in competitions.


C: Metcon (No Measure)

3 sets

30sec Tall kneeling Y hold

60sec/elbow Side plank
Goal: Shoulder health

Points of performance:

– Do not let your shoulders fall forward on the Y hold.