Basin CrossFit – CrossFit


(5-10min) Partner Warmup

In Partners, accumulate as many calories as possible in 7min.

While partner 1 rows, partner 2 performs the following movements in order and vice versa:

Rnd 1: Walking lunges

Rnd 2: Single leg KB deadlifts

Rnd 2: Groiners

Rnd 3: Mountain climbers

Rnd 4: T-rotational pushup

(10min) Hip prep (still in partners)

20 Side steps with band (glute med activation) — one direction

20 Side steps — other directions

10 Banded pull throughs

10 Dynamic pigeon stretch — hold each side no longer than 3sec, then switch.

3 Rounds

* Alternate movements with your partners in ‘I go, you go’ — they rest while your partner works.

Wod prep

(10min) Prep for Deadlift

With the empty barbell, as a group, perform a few reps of the following:

Good mornings

Bent over barbell row


(10-15min) Perform Part 1

Perform as many sets as it takes to max out your 5 rep.

* Rest around 2-3min between each set. Less in the earlier rounds, more in the later rounds as it starts getting heavy.

(10-15min) Prep and perform Part 2

Get your load down to your working weight, then perform no more than 4-5 reps at that load.


Metcon (Weight)


Part 1:

Find a Heavy 5 rep Deadlift

Metcon (AMRAP – Rounds and Reps)

Part 2:

Deadlift Ladder (Rx+ use 80%/Rx use 75% of 5 rep weight)


As far as you can go unbroken


Bench Press (3-3-3-3-3)

– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.

AGOQ1 (Time)

For time:

100 DB Snatch (alternating, 50/35)

80 cal Row

60 Burpees over bar

40 Muscle ups
– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle ups.