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 floor with your leg

– 5 seconds stretch moving your upper body toward the floor

C. Specific

5 Slow snatch high pull

5 High pull into Snatch

5 Jumping back Squats


A: Metcon (Weight)

EMOM 12minutes

A) 3 Speed Back Squat @40%

B) 5 Seated box jump @high

C) 3 Power Clean @65-70%
Score is weight on Power cleans.

Goal: Keep your CNS stimulated before the competition

Points of performance:

– Focus must be on speed and form for all 3 movements here.

– Keep the weight light and respect the % if you want to be ready for Friday.


B: Metcon (No Measure)

EMOM 18minutes

A) 200m Run @RPE 7/10

B) 15-20 Wall ball @20/14lbs

C) 6 Slam ball @mod, explosive
Goal: Make your heart rate increase and get sweaty before the competition.

Points of performance:

– Stay in your comfort zone here. You should feel fresh at the end.

– Control your breathing.

– Be powerful when you throw the ball on the floor on the slam balls.


C: Metcon (No Measure)

Reverse hypers

3 x 15 @light band
Goal: Lower back decompression

Here is a great video of Louis Simmons explaining how to correctly perform the reverse hyper in order to get lower back decompression:


Prehab Accessory

D: Metcon (No Measure)

Deficit Calf raises

3 x 10/leg

Rest 60 seconds between sets