Basin CrossFit – CrossFit


(5min) Quick Partner Warmup

Run 400m together with 1 PVC

At 100m, in ‘I go, you go’ fashion, quickly perform:

10 Overhead Squats

At 200m perform:

10 Hang Power Snatch

At 300m perform:

10 Snatch Grip Deadlifts

Partner PVC Complex

(5min) Inverted Prep, stay in Partners

‘I go, you go’

2 x 30sec Handstand Hold — 30sec Rest (partner goes) — QUICK SCALE Walk hands up wall or hold a Pike Pushup position.

* Make the second hold a little harder (if it wasn’t challenging) — face the wall, freestanding…

2 x 15sec of Shoulder Shrugs while in handstand hold — 15sec rest

2 x 30sec slow negative lowers — 30sec Rest — QUICK SCALE Use abmats or perform 30sec of slow controlled Pike Pushups.

Wod prep

(10min) Review Snatch/OH Squat with a PVC or an empty Barbell

Work these positions:

OH Squat – Sots Press – Snatch Balance – Hang Power Snatch – Hang Squat Snatch

* Go over how to cycle a heavy load in the Hang position.

(10min) Prep for Workout

2 x 3 Hang Squat Snatch + 4 OH Squat

5 Kipping HSPU between each set

2 x 2 Hang Squat Snatch + 3 OH Squat

4 Strict (Rx+) or Kipping HSPU between each set

* Aim for each set to be unbroken.

* Add load each set.

* The last set should be done at your working weight.


Metcon (Time)


3 Hang Squat Snatch (225/145lbs)

6 OH Squat

9 Strict Handstand Pushup

5 Rounds

Metcon (Time)


3 Hang Squat Snatch (205/125lbs)

6 OH Squat

9 Handstand Pushup

5 Rounds

Metcon (Time)


3 Hang Power Snatch

6 OH Squat

9 Seated Press

5 Rounds


Metcon (Time)

For time:


Wallball (25/20)

KB Swing (70/53)
– Goal is to finish under 6 minutes. Start fast with unbroken sets on the 25’s and hold on for as long as you can.