Basin CrossFit – CrossFit


(5-10min) Downward Dog Freeze Tag Game:

Designate an area for them to play in. For every 10 people playing, have one person be the ‘tagger.’ So if there are more than 10 people, have 2 taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving through under them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.

Spend 2-3min prepping their Ankles and Calves with:

Ankle Rolls — both directions

Tippy Toe Walking

Walking on Sides of Feet

Then, set up a line of Parallettes in a row and perform some drills over them:

Running Over — Using Single Steps

Double Footed Jumps — Using Two Feet to take off and land

Lateral Jumps — Both Ways using Two Feet take off and land

Single Legged Hops

Then spend a few minutes working up to a High Box Jump. It doesn’t need to be a max height, just whatever they can achieve in the time remaining

Perform 5 reps at a low height, then continue to go higher for 2 more sets of 5 jumps. After this, have them perform 1 rep efforts until they get close to maxing out or do max out.

Wod prep

(10min) Thruster Prep

If you need to, review the Thruster as a group, otherwise have them perform 10 reps with an empty Barbell. If you do this as a group, at least you can see everyone moving and make corrections as needed.

Then, add a small amount of weight to the Barbell (some people may not need to just yet) and perform:

3 Thrusters

Every 90sec

4-5 Rounds

* This gives them enough time to lift and change the load on their Barbell.

* Ideally, increase the load each set.

* Aim to go a little heavier than their working weight on the last set.

* For newer people, use this time to work on technique and positioning.

(5min) Prep for Workout

* Get their weight back down to their Working Weight and get their Boxes set up ready to go.

(10min) Perform Workout


Metcon (AMRAP – Reps)


1 Thruster (155/105lbs)

2 Box Jumps (24/20)

Add 1 Thruster + 2 Box Jumps each round

AMRAP 8min

Metcon (AMRAP – Reps)


1 Thruster (135/95lbs)

2 Box Jumps (24/20)

Add 1 Thruster + 2 Box Jumps each round

AMRAP 8min

Metcon (AMRAP – Reps)


1 Thruster

2 Plate Jumps

Add 1 Thruster + 2 Plate Jumps each round

AMRAP 8min


Bench Press (3-3-3-3-3)

Metcon (Time)

2 rounds for time:

60 Wallball (20/14)

30 Pull ups (chest to bar)

Rest 10 minutes

For time:

5 x 500m Row

2 minute rest