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

5 repetition/leg

– 5 seconds contraction pushing your legs against the floor

– 5 seconds stretch moving your upper body toward the floor

C. Specific

2 sets

5/leg Banded Single leg RDL

3 Shoulder oscillation

5 Barbell kang squat


A: Metcon (Weight)

Every 30 seconds for 6 minutes

Alternate between

– 2 reps Speed Banded Deadlift @40%+ Hard band

– 2 Low Hang Muscle Clean
Goal: Getting your nervous system primed up for the snatch in the Metcon

Points of performance:

Banded Deadlift

Acceleration of the bar in the ascent

As you go up, think about accelerating by pushing harder and harder against the ground with your legs and by moving the shoulders back when the bar gets over the knees.

Low Hang Muscle Clean

Knee flexion when the bar passes the knees on the descent

A common mistake is to perform a RDL and mostly bend at the hip when you move down to perform a Hang Clean. Doing this brings your body forward and increases the difficulty/efficiency of the pull. To be in a good position and keep your shoulders above the barbell, think about looking slightly up and bend at the knees when the bar crosses them.


B: Metcon (Time)

Buy in: 1.6K Run


3 rounds

20 Strict HSPU

6 Clean @245/175lbs


3 rounds

50’ HS walk

6 Front Squat @245/175lbs
Goal: Improve your performances in long and heavy workouts

Points of performance:


Consistent pace

Goal here is to increase your heart rate but not to get too tired. Your RPE should be around 7/10


Advanced: Strict

Intermediate: 10 Strict + 10 Kipping

Beginners: reduce the number of reps so you can complete the set in 5 sets maximum.



Front Squat

Challenge yourself here and aim for unbroken sets

HS walk

Advanced: as written

Intermediate: 25’

Beginner: 60 seconds max distance


C: Metcon (No Measure)

4 rounds not for time

60sec Cal Bike @easy-mod

10 DB Clean @2 x 50/35lbs

50′ DB Lunges @2 x 50/35lbs
Goal: Lower body endurance

Do not rush anything here. Make sure to move with good form on every movement.

Lunges: Hips and shoulders move at the same speed.

Clean: Back stays neutral


D: Metcon (No Measure)

Body saw

3 x 10