Basin CrossFit – CrossFit


(10 mins) Ab Mat Game

Each person grabs an ab mat and holds it like a pizza box. The goal is to run around the room and knock other peoples pizza boxes out of their hands while being the last one standing with your pizza box still in hand.

If your box gets swatted, go to the side of the room and perform 10 burpees.

Bigger classes with lesser ab mats, get in groups. And when someone gets out, they give their ab mat to another person in their group so that person can go in before the first person performs their penalty.

(15 mins) Gymnastics/Dynamic Stretching

10 Lunges (in place)

15m Spiderman stretch (Samson-like stretch but with hands on ground)

10 Air squats

15m Kick up over and under the fence

10 Walking lunges

15m Walking figure 4 stretch

10 Cossack squats

1 Min Each Side, Each Stretch

Group A) Couch stretch

Group B) Banded hip distraction

*B) Place band on rig/upright at knee height, place closer leg in band and go into a pigeon stretch, leg that’s in the band should have the front leg’s femur/groin area being pulled outward (distracted from hip socket).

Wod prep

(15 min) Review Front Rack Lunge

With an empty barbell as a group, review the front rack lunge. Then perform:

4-5 x 4 reps (2 each side — alternating)

* Add load each set, aiming to go close to failure on the last set.

* Rest as needed between sets.

(5-7 min) Prep Workout

Remove load and prep barbell.

Grab MBs and Perform:

5 MB Deadlifts

5 MB Front squats

5 MB Drop unders (top of the deadlift to the bottom of the front squat)

5 MB Cleans


Metcon (AMRAP – Rounds and Reps)


8 Front Rack Lunges (135/95lbs)

16 MB Clean (20/14lbs)

AMRAP 7min

Metcon (AMRAP – Rounds and Reps)


8 Front Rack Lunges (115/75lbs)

16 MB Clean (20/14lbs)

AMRAP 7min

Metcon (AMRAP – Rounds and Reps)

6 Front Rack DB Lunges

9 MB Clean

AMRAP 7min


Metcon (Time)

2 rounds for time:

35 cal Assault bike

25 Toes to bar

15 Box jump over (24″/20″)
– Goal is to finish under 8 minutes. We have got to attack the bike on this one, as that is where we can gain a ton of time.

Metcon (Time)

For time:

100 GHD sit ups
– Scale to 60 reps if you have taken some time away from this movement