Basin CrossFit – CrossFit


(10min) Dynamic Mobility Warmup

Walking long lunge sequence

Bird peckers

10 Ring row + scap retraction at the bottom

5 Ring pushouts

Toy soldiers

Bear crawls

10 Ring rows

5 Ring pushouts

Inchworm to zombie pull

Crab walks

10 Ring rows

5 Ring pushouts

* Increase the difficulty of the ring row each round. The last rows should be inverted.

Wod prep

(5min) Review SDHP with an Empty Barbell

Do as many reps as needed to have them moving well.

* Sumo deadlift – deadlift shrug – sumo deadlift high pull

(5min) Review Pistol and Progressions

Go through the following progressions performing a few reps of each:

– Lunges

– Rolling pistols. Scale to two foot standing. Try not to use hands on the floor.

– Standing on a box pistol. If you don’t have time for this one, skip to pistol (one leg squat) down onto a box to stand. Or, scale further to a wall/pole assisted pistol.

– Regular pistols. SCALE to the progression you are able to perform.

(5min) Prep for the Workout

10 Inverted ring rows

10 SDHP at your workout weight

10 Hip extensions


Metcon (AMRAP – Rounds and Reps)


20 Weighted Pistols

20 Inverted Ring Rows

20 SDHP (115/75lbs)

20 Hip Extensions

AMRAP 30min

Metcon (AMRAP – Rounds and Reps)


20 Pistols

20 Inverted Ring Rows

20 SDHP (95/65lbs)

20 Hip Extensions

AMRAP 30min

Metcon (AMRAP – Rounds and Reps)


15 Walking Lunges

15 Ring Rows


15 Good Mornings

AMRAP 30min


30 min before class:

Overhead squat (pause)

Snatch balance

12 Min EMOM

20 min after class:

4RFT assault bike

Overhead Squat (pause) (1-1-1-1-1)

– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.

Snatch Balance (1-1-1-1-1)

Metcon (Weight)

Every minute for 12 minutes

2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.

Metcon (Time)

4 Rounds for total time:

30/25 calorie Assault Bike Sprint

– Rest 3 min
– Goal is to finish each round in under 1 minute. Elite times are under 40s.