Basin CrossFit – CrossFit


(10min) Gymnastics Warmup

10 Cartwheels

10 Forward Rolls

5 Headstand Attempts — QUICK SCALE: Frog Holds

5 Skin the Cat Attempts

5 x 20sec L-Sits or Attempts

5 Ice Cream Maker attempts

(10-15min) Bulletproof Shoulders Session #12

2 Arm Farmer Carry: 90m at 100% of their 100m max 1 Arm Farmers Carry

Then proceed straight to:

Nerve Flossing 10 palms down and up

Rest 45sec

3 Rounds

Wod prep

(5min) Review KB Swing

* With a light KB (one down from working weight) perform:

1 Deadlift

1 Deadlift + 2 One Arm High Pulls (1 Arm each side)

3 One Arm Swings each Arm — Half Swing

3 Double Arm Swing — Half Swing

3 Full Swings + Pause at the top of the Swing for 5sec each rep.

(10min) Prep for Workout

Use Working weight here for the Swings/Snatches:

Perform as a Complex:

2 One Arm Swings each side

2 Half Swings

2 Full Swings + 5sec Pause at the top

* For those doing KB Snatch, perform this as Snatches (2 High Pulls + 2 Full Snatches each side).

Rest, then perform:

Toes to Bar Complex (perform unbroken)

2 Round the Worlds ( legs) — 1 each direction

2 Strict Toes to Bar

3 Kipping Toes to Bar

SCALE each movement to attempts.


Metcon (AMRAP – Rounds and Reps)


6 Toes to Bar

6 KB Snatch (24/16kgs)

EMOM 10min

Metcon (AMRAP – Rounds and Reps)


6 Toes to Bar

8 KB Swings (24/16kgs)

EMOM 10min

Metcon (AMRAP – Rounds and Reps)


6 Lying Toes to Bar

8 KB Swings

EMOM 10min


Metcon (AMRAP – Rounds and Reps)


6 Lying Toes to Bar

8 KB Swings

EMOM 10min

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
– Hero workout in which you’ll hang onto those DB’s the whole time. The HSPU will get very difficult, and if you proficient at that movement them keep them strict as an added challenge. Try to finish under 20 minutes, but if the HSPU get fatigued have a 25 minute cut off.