Basin CrossFit – CrossFit


(10min) Team Warmup

First, do a 400m run: run 100m forward, 100m sideways – left, 100m backwards, 100m sideways – right.

Then, 3 cones will be set up down the gym at 20m intervals.

Cone one = 4 burpees

Cone two = 5 slamballs (or sub with a MB thruster)

Cone three = 6 jumping jacks

*Divide into 5+/- athletes per team and relay through the little course 3 times each!

With time remaining, perform shoulder complex of:

10 Wall slides + 10 ITWXY complex with a light plate

1-2 Rounds

Wod prep

(7min) Row Prep

5 x 100m Sprint

* Do this in partners as ‘I go, you go.’

* These should be done HARD. Get the heart rate up.

(5min) Snatch Review

Use a PVC or barbell to review.

Use the snatch complex (sans squat piece).

(13min) Workout Prep

5 Kipping swings + 5 kip plus high hips/pull down on bar

* Do these without coming off bar.

5 Power snatch

2 x 3 Chest to bar pullups + 1 muscle up (do one set, rest, do the other) — SCALE to regular pullups OR attempts here.

5 Power snatch

3-5 Muscle ups OR your workout modification.

5 Power snatch

* Increase your load each set, your last set should be your working weight.


Metcon (AMRAP – Rounds and Reps)


6 Power Snatch (185/135lbs)

250m Row

6 Bar muscle up

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)


5 Power Snatch (155/105lbs)

250m Row

5 Bar muscle up

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)


5 Power Snatch

250m Row

5 Jumping chest to bar pullup

AMRAP 20min


Hang Squat Snatch (2-2-2-2-2-2)

– Use the heaviest possible weight on each set.

Back Squat (5-3-3-1-1-1)

Metcon (No Measure)

3 rounds for quality:

25 Hip extensions

2 Rope climbs (L-sit)
– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position.