Basin CrossFit – CrossFit


(5min) Get Warm

Run 600m with a light MB:

At 200m perform 10 Deadlifts

At 400m perform 10 Lunges (holding the ball)

At 600m perform 10 MB Thrusters

(10min) Shoulder Prep

7 Long Ring Pushouts (use a thick band for these)

7 Over the Shoulder Pulls (use same band)

2 Rounds

Then perform Shoulder Complex (all while hanging on pullup bar)

4 Shoulder Shrugs

4 Shoulder Round the Worlds — QUICK SCALE: Perform a total of 6 Shoulder Shrugs instead

4 Kipping Pull Throughs

2 Rounds

2 Strict Pullups — QUICK SCALE: Jump to Negative Lower

2 Kipping Pullups — QUICK SCALE: Attempts

2 Chest to Bar Pullups — QUICK SCALE: Chest to Bar Jumping Pullup

2 Rounds

* Use a supinated Grip for Round 1.

* The goal is to stay on the Bar during the whole Complex (for both).

* Rest as needed in between.

Wod prep

(10min) Prep for Workout

As a group, review the Overhead Lunge (step back, not forward) with a PVC and then an empty Barbell.

Then perform:

6 Overhead Lunges

3 Burpees over the Barbell

6 Chest to Bar Pullups

1 Round

* Do this at their working weight and with Workout modifications.


CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

Metcon (AMRAP – Reps)


25ft Front Rack Walking Lunge (45/35lbs)

8 Over the Bar Burpees

25ft Front Rack Walking Lunge

8 Jumping Chin-Over-Bar Pullups

AMRAP 20min


Metcon (Time)

For time:

30 Burpee bar muscle ups
Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.

Metcon (No Measure)

3 Rounds for quality:

30 GHD sit ups

30 Hip extensions