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Deka Comp Box

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About This Program

Deka Comp is lead by a CrossFit coach, former CrossFit Games athlete and CrossFit level 1 staff member: Michèle Letendre. Our programming has had proven results in Competition with athletes in the top 5 from 2017 to 2019 with 2 podium finishes for Patrick Vellner (2017,2018) and Laura Horvath (2018) as well as a 5th for James Newburry in 2019.

We currently provide programming to 150+ gyms all over the world. We also have 300+ athletes who follow our competitive track.

We are so proud of the work we have done so far but we are still hungry for more. We believe this is just the tip of the iceberg. We want to impact as many lives as possible and we need YOU for that. Join us, live the Deka Comp experience.

Save Time

The integration with btwb means the workouts are automatically added for you each week. You’ll also receive programming 2 weeks ahead to plan accordingly. Deka Comp Box also comes with 7 days of programming per week so you can run classes on weekends too.

Focus On Coaching

Each class section comes with detailed coach’s notes. Scaling options and recommended modifications are also included.

Subscribers will also gain insights into training cycles and planned progressions, plus access to educational videos on cues, coaching and general tips for conducting a class.

Put Your Community First

Our programming is inclusive. It allows competitors and beginners to train TOGETHER. Extra accessories are also provided for those who like to stay after class.

Subscribers can also take advantage of competitions and online events available for your communities organized by Deka Comp.

Sample Session

Warm-up
A. General
3 rounds:
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Lying W-Y

B. Mobility PNF lat stretch on floor, 10 rep/arm
Contraction for 7-10 seconds
Stretching for 10 seconds

C. BMU Drills
3 sets: 10 Beat swings
8 Elevated arch to hollow
6 Glide swings
4 glide Swings + hip to bar
2 BMU

Advanced: Work on linking reps together using the stretch reflex of the glide kip in the bottom. These athletes need to push away at the top and lean back into it.

Intermediate: Get them to understand the glide kip, pay attention to the angle of their body., being ahead of the bar and then aggressively behind the bar. You should pay attention to the sequence of their hips to see where they can make improvements.

Gymnastics
Every 1 min for 6 mins: 4-8 Bar Muscle-up

Beginner Scaling Option
Every 1 min for 6 mins: 5-7 Kip swings Or 5-7 Jumping CTB

Intermediate Scaling Option
Every 1 min for 6 mins: 3-5 Jumping/Banded Bar muscle-ups OR 3-5 CTB pull-ups

Competitor Option:
As written

Metcon
Complete as many rounds as possible in 10 mins of:
Row, 250/200 m
6 Double Dumbbell Burpees, 50/35 lbs
10 Dumbbell Hang Squat Cleans, 50/35 lbs
Row / Run, 200 m

KG: 25/15 kg
TC: 10 min
Score: Rounds +Reps

Beginner Option
Complete as many rounds as possible in 10 mins of:
Row, 250/200 m
6 Burpees
10 Dumbbell Hang Squat Cleans
Row / Run, 200 m

Intermediate Option
Complete as many rounds as possible in 10 mins of:
Row, 250/200 m
6 Double Dumbbell Burpees, 35/25 lbs
10 Dumbbell Hang Squat Cleans, 35/20 lbs
Row / Run, 200 m

Competitor Option
Complete as many rounds as possible in 10 mins of:
Ski Erg, 250/200 m
7 Burpee Over Walls, 48 in
D-Ball Carry, 100/80 lbs, 100 ft
D-Ball Carry- on shoulder