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

– Lats

B2. PNF box lat stretch

5 repetitions

– 5 seconds contraction pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

10 W band pull apart

10/side Bottom up KB Press

10/side KB Windmills

50’/side Bottom up KB Carry


A: Push Press (@50-60% of 1RM Push press)


Every 30 seconds, alternate between:

– 2 Push Press

– 2 Push Jerk

Athlete: This is the speed pressing session of the week. Speed is therefore the factor you should be focusing on here.

Points of performance:

– In order to have a good energy transfer to the bar and make it accelerate faster upward, Make sure the bar stays in contact with the shoulders when you move down on the dip.


B: Metcon (Time)

With a weight vest

5 rounds

20 Strict Pull-ups

20 Burpee box jump @24″/20″

1K Run
Goal: This is the long and slow conditioning piece of the week. If properly done, you should feel great after this session telling yourself that you could have gone for more.

Points of performance:

– Stay in your comfort zone on the run and on the Burpees.

– Be consistent in your sets of Pull-ups. Break them from the beginning.


C: Metcon (No Measure)

3 sets

10 DB Seal row @2×70/50lbs

Rest 30 seconds

10 DB Bench Press @2×70/50lbs

Rest 30 seconds
Goal: Complement the vertical Push/pull of the previous sections

Points of performance:

– Both movements are performed with a neutral grip.

– Every portion of the eccentric phases are controlled


D: Metcon (No Measure)

Side lying DB external rotation

2 x 15/side