Basin CrossFit – CrossFit


(10min) Perform some Running/Dynamic Drills (In between every drill or every other drill, have them Run 100m.)

Start with 100m Jog

Long Lunges Sequence

Grapevine Drill

High Hip Up and Overs — with your knee bent, bring you leg high and outside over a fence

Butt Kickers

Fast High Knees

(10min) Explosive Running Drills — these are all done over 50m.

2 x standing crouched running start at 70-80% — get them thinking about how to start explosively

2 x fully crouched running start at 80% building to 100% at end of 50m

1 x start from a kneeling position to jump start at 100% effort

1 x start from lying facing forward on belly at 100% effort

Rest is a slow walk back to start line

Wod prep

(10min) Pullup/Burpee Prep — do this part as a group

10 Kipping Swings + 30sec Hang Hold on bar

Rest 30sec

5 Strict Pullups + 30sec Hold with Chin Over Bar — Scale to hard Ring Row + Holding top position of a Ring Row

Rest 30sec

5 Burpee Pullups — Scale to Jumping Pullup

Rest 30sec

2 Rounds


5 Pullups unbroken

Rest 30sec

10 Pullups unbroken

Rest 1min

15 Pullups unbroken

Rest 30sec

* Scale: Don’t require them to perform pullups unbroken. Or scale reps to 3/6/9 or less. Further scale to bands or ring rows.

* Prep for Workout as needed.


Fitness testing #3 “fast and furious” rx+ (Time)

20 Burpees

400m Run

20 Pullups

3 Rounds

Fitness testing #3 “fast and furious” rx (Time)

15 Burpees

400m Run

15 Pullups

3 Rounds

fitness testing #3 “fast and furious” fitness (Time)

15 Burpees

400m Run

15 Jumping Pullups

3 Rounds


Metcon (No Measure)

Complete in as few sets as possible:

50 Strict HSPU

50 Strict Ring dips

50 push ups

200 Double unders

cool down

Spend 1-2min each side in the ‘Over the Side Box Stretch’