Basin CrossFit – CrossFit


(10min) Get Sweaty

Run 200m. With the time remaining from 2min, perform AMRAP DB Oly Complex reps.

3 Rounds

(10-15min) Hip Prep – Explosiveness

(5min) Hip prep

20m There and back of glute med activation

10 Band pull throughs

2-3 Rounds

(10min) Seated Box Jumps

Everyone will go one after the other. Perform the seated box jumps without resting too much. Perform 1 rep every minute.

* Increase the height as you go.

* When you can’t go any higher, you’ll still keep jumping at your last height.

Do 5-6 reps each (after 1 or 2 Warmup reps).

Wod prep

(10min) Prep for Part 1

With an empty barbell, perform 5 x reps on each leg. You can start out with them not being alternating so you can find your balance. (It is easier to just do one leg at a time). Make sure to keep your torso as upright as possible.

Then perform:

12 Reps (6 each side)

1 Round

8 Reps (4 each side)

2 Rounds

* Perform these alternating legs.

* Increase the load a little each round (some people may not need to).

* The last set should be at or around your starting weight for the first set.

Perform Part 1

(5min) Prep and Perform Part 2

With a jump rope, quickly perform:

20 Singles

5 Singles + 1 double under x 5

20 Double unders



Part 1: Record all 3 sets of 6 reps

Part 2: Score total reps of double unders across the 8 rounds.

Metcon (Weight)


Part 1:

Weighted Step up

6 – 6 – 6

Metcon (Weight)


Part 1:

Weighted Step Up with Dumbbells

6 – 6 – 6

Metcon (AMRAP – Reps)


Part 2:

Tabata Double Unders

Metcon (AMRAP – Reps)


Part 2:

Tabata Single Unders


Overhead Squat (pause) (1-1-1-1-1)

– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.

snatch balance (1-1-1-1-1)

– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.

Metcon (Weight)

Every minute for 12 minutes:

2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.

Metcon (Time)

5 rounds for time:

400m Run

20 GHD sit ups

10 Overhead squats (95/65)
– Goal is to finish under 18 minutes. Try to hold onto sub 3 minute rounds for as long as possible. Hint: Run fast!