Basin CrossFit – CrossFit


(20min) Bulletproof Hips – Workout #4


Standing lumbo-pelvic flexion


Lateral leg swings: x 15 each leg

Alternating groiners: x 20 each leg to discomfort tolerance

Samson stretch: accumulate 1 minute each side


Sumo deadlifts: 3 x 6 @ moderate weight

Rest at least 1 minute between sets


Standing lumbo-pelvic flexion

Wod prep

(10min) Review and Prep for Workout

With an empty barbell:

* Front Squat – Push Press with Squat Stance – Thruster

Then, adding some load each set, perform:

8 reps

6 reps

4 reps

* The set of 4 should be at your working weight.


SCORING: Total rounds completed.

* Partial reps in the minute don’t count. For example, if you complete 12 reps in minute 14, those reps do not count towards your total score, so your score would be 13 (since you completed all 13 reps in the 13th round/minute).

Metcon (AMRAP – Rounds)


Thruster Ladder at 60% 1rep Max

* Add 1 rep every minute.

Metcon (AMRAP – Rounds)


Thruster Ladder

* Add 1 rep every minute.


Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Goal is 4+ rounds, with great scores at 5+. Keep the wall balls unbroken, practice some mental fortitude on these.