Basin CrossFit – CrossFit


(5min) 1min Jump Rope Singles

Bear Crawl the length of the gym

1min Jump Rope Singles + different positions (cue them to switch up foot positioning)

Crab Walk length of the gym

1min Double Unders or double under attempts.

High Knees the length of the gym

(10min) Pull-up Prep

First, as a group perform:

10 Kipping Pull Throughs on the bar (swings)

10 Ring Rows

then perform (without coming off the bar):

1 Strict Pull-up —> scale to jump to negative lower

1 Chest to Bar Pull-up —> scale to 2 jumping chest to bar

1 Pull-up —> scale to 1 kip + 1 knees to chest

EMOM 6min

Wod prep

Power clean prep

3 x 5 reps

2 x 3 reps

* Add load each round

* Go over working weight for the set of 3’s to feel a little overload stimulus before the workout

* Rest as needed between sets

(5min) Prep for workout

Bring weight back down to workout weight

1 x max set unbroken double unders (stop if you go past 70)

1 x 10 Pullups (use workout modification)


Outcast RX+ (AMRAP – Rounds and Reps)

AMRAP 16min

5 Power Cleans (185/135lbs)

8 Chest to Bar Pull-ups

30 Double Unders


Outcast RX (AMRAP – Rounds and Reps)

16 minute amrap

5 Power Cleans (155/115lbs)

8 Pull-ups

30 Double Unders

Outcast fitness (AMRAP – Rounds and Reps)

16 minute amrap

5 Power Cleans (75/55lbs)

8 Jumping Chest to Bar Pull-ups

50 Singles

Post wod/ recovery

Spend 5min in Down Dog and Child’s Pose to stretch hamstrings/calves and shoulders.