Basin CrossFit – CrossFit


Get Warm!

Either perform some quick intervals on the Assault Bike/Rower, or run some shuttles

Wod prep

(5min) Briefly review movements with an empty barbell as a group.

* Perform as many reps of each movement to have be moving well

(25min) Prep and Perform Back Squat

2 x 5 reps

1 x 3 reps

3 x 1 rep

* Add load each set.

THEN, start their 3 attempts of 1 rep.

* Make sure they know where they are heading with their 3 attempts.

* Make sure they have at least 10min to perform their 3 attempts so they can maximise their rest time between each lift.

(20min) Prep and Perform Deadlift and Press

* By this point they will be nice and warm, so they won’t need to do as many warmup sets as they did for the squat.

1 x 5 reps

1 x 3 reps

3 x 1 rep

* Alternate between deadlift and press – add load each set.

* Start their 3 attempts after these sets.

* Ideally rest 3-4min between movements and each attempt.


The CrossFit Total (Total Weight)