Basin CrossFit – CrossFit


As a group, jog 400m to warm up.


Leg Swings (10 right leg front to back, left, right side, left side)

Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)

Knee Touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles


Side High Knee Karaoke Drill (10m on each side)

Alternating Forward Walkover “the Hurdle” Drill: high knee angled out and lift up & over imaginary hurdle (10 yards)

Walking while pulling Knee to Chest (while standing tall)

Walking pulling inner Ankle up to Chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking Lunges with Pelvic Tilt (hip flexor stretch)

Walking Lunges with Torso Twist towards side of extended knee

Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)

Toe Touches: marching opposite hand to toe touches

High Knees

Butt Kicks (knee pointed to ground)

Straight Legs (prime time)

Fast Stutter Steps with quick arms while driving elbows down & back

Crouching Side Step Shuffle (out 20 yards & back 20 yards)

Side Step Jumping Jacks with arms moving overhead (out 20 yards & back 20 yards)

Wod prep

(5-10min) Review the Clean and jerk thoroughly with a barbell as a group.

*Go over all the various clean options and jerk options.

(10min) Prep for Clean and Jerk

1 x 5 reps

3 x 3 reps

3 x 1 rep

* Add load each round.

* Focus on consistency through the mechanics of the movements.

* Rest as needed or time allowed between each set.

* Make the last set of 1 rep be pretty close to where they want to start their attempts.

perform clean and jerks

prep for 1 mile:

run 1 x 100 meter sprint at 70-80%



Clean and Jerk (1rm )


Clean and Jerk (3rm)



Front Squat (3-3-3-3-3)

Metcon (No Measure)

Every minute for 12 minutes:

10 Burpees & 10 Box jumps (24″/20″)
– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish that round and the workout is over.