Basin CrossFit – CrossFit


(10min) Get Warm!

Run 400m

3 reps Oly Complex #2

Run 200m

3 reps Oly Complex #2 – add load

Run 100m

3 reps Oly Complex #2 – add more load (small amounts) – Try go a little heavier than the last time

(10min) Leg Power Drill — Seated Box Jump

* find the highest height you can jump to.

* Use between a 12-15” box to sit/jump from


2 x 3 reps — start low and add height on second set

2 x 2 reps — keep adding

As many sets of 1 rep as it takes to find a max. Probably around 4 or 5

Wod prep

(10min) Prep for Back Squat

10 reps with empty Barbell

8 reps

6 reps

4 reps

2 reps — This set should be done at Workout weight


scoring: Time taken to complete Workout (including rest) – total Back Squat reps (1 rep = 1 second)

Metcon (Time)


10 x Shuttle Run

Max Set Back Squat @ BW

Rest 2min

5 Rounds

Metcon (Time)


10 x Shuttle Run

15 Back Squat

Rest 2min

5 Rounds


Metcon (Weight)

Every minute for 10 minutes:

1 Power snatch

1 Hang squat snatch

1 Squat snatch

– Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10

or 5lbs. Catching the power snatch below parallel is a miss.

Metcon (AMRAP – Reps)

As many reps as possible in 7 minutes:

10 Sumo deadlift high pull (135/95)

10 Push press (135/95)

– Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be

harder than you think…..