Basin CrossFit – CrossFit


(5min) Get Warm

With a jump rope:

Perform continuous singles in different positions without stopping for a few minutes.

– Double foot, single foot, scissors, running, etc. Get creative!

Run 400m, then:

Perform some Jump Rope Stretching

(10min) Shoulder (Muscle Up/HSPU) Prep — Do this in partners:

Partner 1 performs: 10 Around the Worlds (Shoulders) on Rings — 5 one way, 5 the other.

Partner 2 performs: Handstand Hold while their partner works. If they need to come down during the time, they can just kick back up. QUICK SCALE: Walk Feet up the Wall or Hold a Plank.


Partner 1 performs: 4-5 Strict Muscle Ups or 4-5 Strict Muscle Up Transitions with the rings set low/feet on ground

Partner 2 performs: 4-5 Strict HSPU or 4-5 Negative HSPU Lowers — QUICK SCALE: 8-10 Pike Pushup


Partner 1 performs: 4-5 Muscle Ups or whichever modification they will do for the Workout

Partner 2 performs: 4-5 HSPU at their Workout modification


Wod prep

(10min) Review and Prep Hang Power Snatch in a group

With an empty Barbell, perform 2-3 rounds of the Snatch Oly Complex

* Snatch Deadlift past knee

* Snatch Deadlift Pockets

* Snatch Deadlift Shrug

* Snatch Deadlift High Pull

* Muscle Snatch

* Power Snatch

* Hang Power Snatch

* Overhead Squat

* Sots Press

* Full Snatch

Then, perform on your own:

5 Hang Power Snatch (add more than the barbell for the first set)

100m Run

2 Rounds

* The second round should be at your working weight.

* The runs should be done hard.


Metcon (AMRAP – Reps)


Every 10min perform:

5 Muscle Ups

8 Parallette Handstand Pushups

12 Hang Power Snatch (115/75lbs)

Run 800m

3 Rounds

Metcon (AMRAP – Reps)


Every 10min perform:

4 Muscle Ups

8 Deficit Handstand Pushups

12 Hang Power Snatch (95/65lbs)

Run 800m

3 Rounds

Metcon (AMRAP – Reps)


Every 10min perform

5 Box Transitional Muscle Ups

10 Pike Pushups

10 Hang Power Snatch

Run 800m

3 Rounds


Metcon (Time)

5 Rounds for time:

24 cal Row

16 Pull ups (chest to bar)

8 Shoulder to overhead (185/125)
– Goal is to finish under 15 minutes. Most of those shoulder to overhead sets should be unbroken, so scale the weight if needed to make that happen.