Basin CrossFit – CrossFit


Running Warmup

Run 100m

With two plates (15/10lbs) held in either hand (pinched between hands) perform a 200m walk/jog.

Run 200m

With one of the same weighted plate, held any way, run 200m with it.

Run 300m

Mobility/Stability Work

In partners:

While one performs 1min of lying overhead reach over foam roller ,

The other person performs the paddling drill .


1-2 rounds each

Then, perform a few rounds of distracted wheelbarrow drills .

Combine some wheelbarrow walks in as well.

Wod prep

Review and Prep for Push Press

perform up to 10 reps of each:

shoulder rolls + round the world turns (big rolls around body)

press with pause at the top

Cuban press

behind the back pvc lift

dip holds

dip drives

push press

Then, with a barbell perform (on their own or as a group):

10 push press

8 push press

6 push press

Prep for Workout

Have them perform one round of the workout as they will do it in the workout. Use scalings here.


Metcon (Time)


200m plate run (45/25lbs)

35 double unders

max set push press (115/75lbs)

5 rounds

Metcon (Time)


200m plate run (25/15lbs)

25 double unders

max set push press (95/65bs)

5 rounds

Metcon (Time)


200m run

25 fast feet

10 push press

5 rounds


Hang Power Snatch (2-2-2-2-2-2-2)

Hang Power Snatch


Use the heaviest weight you can for each set.

Metcon (Time)

5 Rounds for time:

30/25 cal Assault Bike

-rest 2 minutes

– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate.