Basin CrossFit – CrossFit


(5+min)Perform 1 Round of Squat Complex movements (5-10 reps of each)- Use the movements below:

* Squats with 5sec pause, stretchy down the bottom

* Alternating Pigeon Stretches

* Goblet Squat with 5sec pause

* Cossack Squat (side lunge)

* Air Squats

(5-10min) Hip Mobility/Stability

1min each position of Banded Hip Flexor Distractions

10 Banded Pull Throughs

1-2 Rounds

Wod prep

(10min) Prep for Workout

With an empty Barbell, and as a group, do 10 Back Squats. Review the Clean and Jerk/Snatch

Then add a little load and perform:

6 Back Squats with a 5sec pause at the bottom position for each rep + 6 fast Back Squats. These should still be controlled and look good, just move faster than before.


The workout starts with the Double Unders

The Barbell needs to be taken from the ground

Metcon (Time)


100 Back Squats (135/95lbs)

Every minute perform 30 Double Unders

Metcon (Time)


100 Back Squats (135/95lbs)

Every minute perform 30 Double Unders

Metcon (Time)


10 Back Squats

30 Fast Feet Jumps

8 Rounds


Shoulder Press (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets

Metcon (AMRAP – Reps)

Every minute for 10 minutes:

12 pull-ups & 7 Burpees
Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.