Basin CrossFit – CrossFit


(7min) Jump Rope warm up

1min Single two foot Jumps

1min Handstand Hold – Quick Scale: Walk feet up as far as they can go, or hold a Floor Pike Handstand

30sec Single Running Jumps + 30sec Single High Knees Running Jumps

1min Wall Facing Handstand Hold — QUICK SCALE: Same as before

30sec Right leg Hop Jumps + 30sec Left leg Hop Jumps

1min Wall Climbs

1min Double Unders or Double Under attempts.

Wod prep

(5min) Review Push Jerk with an empty Barbell

Shoulder Press + Push Press + Push Jerk

* Perform as many reps as needed on each progression

(10min) Prep Push Jerk + Shoulder activation

4 Push Jerk + 15sec Hold at the top of the last rep

3 sets

* Add weight each round.

* Do it in partners so that you can help count 15sec. This is a long time.

* Watch Shoulder/Midline positioning with this. You will find it hard to stay in a good position.

* Their last set should be under their working weight.

Then, perform one set of 5 at their working weight without the pause.

(5min) Prep for Workout

Using their working weight, perform:

1 round of workout – their version


Metcon (AMRAP – Rounds)


30 Double Unders

5 Push Jerk (185/125lbs)

EMOM 20min

Metcon (AMRAP – Rounds)


30 Double Unders

5 Push Jerk (155/105lbs)

EMOM 20min

Metcon (AMRAP – Rounds)


30 fast feet

5 Push Jerk (185/125lbs)

EMOM 20min