Basin CrossFit – CrossFit


(7+/-min) Wall ball team warmup

Line up along the wall. Everyone has a ball (have various loads).

On the coaches call. throw your ball, take one step to the right and catch the next persons ball. The person on the far right runs around and retrieves the ball that the person on the far left threw (it will land on the floor).

* It will take a few attempts to get it

* Perform until the class has achieved the perfect score. That means the person who starts on the far right needs to get back to that point without anyone dropping their balls!

(7+/-min) Partner mobility

hip/back stretch

Rack stretch – partner style (assist each other for additional stretch)

Perform each stretch for 30sec-1min each

1-2 rounds – time permitting

Wod prep

(10-15min) Review and prep power clean

As a group, review the power clean as:

Dip shrug – high hang muscle clean – hang power clean – deadlift – power clean

* Perform as many reps as needed to be moving well

Then, perform;

2 x 5 reps

2 x 3 reps

2-3 x 1 rep

* Add load each set

* Work up to a heavy 1 rep. This doesn’t mean 1 rep max, just something challenging.

* aim to hit your workout weight around the 1st set of 3 reps.

* Rest in between as time permits.

(5min) Prep for workout

Get your load down to your working weight, then perform one round of the workout with your intended modifications.

Take note as to how long it takes and how it feels.

Make changes as needed here.


Score as rxd or scaled. Record reps and load they scaled to.

Metcon (AMRAP – Reps)


10 wall ball (30/20lbs)

5 power clean (155/115lbs)

EMOM 10min

Metcon (AMRAP – Reps)


10 wall ball (20/14lbs)

5 power clean (135/95lbs)

EMOM 10min

Metcon (AMRAP – Reps)


8 wall ball

3 power clean

EMOM 10min