Basin CrossFit – CrossFit


(10min) Perform some running/dynamic drills

(In between every drill, or every other drill, run 100m.)

Start with 100m jog

Long lunges sequence

Grapevine drill

High hip up and overs — with your knee bent, bring your leg high and outside over a fence.

Butt kickers

High fast knees

(10min) Explosive running drills — these are all done over 50m.

2 x standing crouched running start at 70-80% — think 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 – 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 to them not being unbroken, or reps to 3/6/9 or less. Further scale to bands or ring rows.


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 (Time)

5 rounds for time:

15 cal Assault Bike

15 Toes to bar
– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.

Metcon (No Measure)

3 rounds for quality:

25 Hip extensions (45/25)