Basin CrossFit – CrossFit


(10min) Get Warm

Squatting Warmup Complex

10 Air Squats + Pause at the bottom

10 Alternating Pigeon Stretch

10 Goblet Squats + Pause at the bottom

Banded Hip Distractions (1min each side)

10 KB Cossack Squats (Lateral Lunge)

10 Controlled Air Squats

(10min) Pullup Prep

1. Hang like a Monkey and perform 10 transfers from one arm to the other.

* If you can’t do that, shift your weight from one side to the other.

Then perform:

5 Supinated Strict Pullups, upon completion hang at the bottom for 30sec — QUICK SCALE: 5 Supinated Negative Lowers


5 Supinated Strict Pullups, on fourth rep hold chin over the bar at the top for 30sec — QUICK SCALE: Repeat Lowers and Hold for as long as possible with Chin over the Bar.

Then perform;

3 Kipping Swings + 3 Pullups + 3 Kipping Swings (stay controlled through it all) — QUICK SCALE: Instead of the Pullup, perform the Pullup Progression High Knees — Pull Knees towards you and pull down on Bar.


3 Pullups + 3 Chest to Bar Pullups — QUICK SCALE: Repeat the above progression or attempt Pullups.


3 Jumping Muscle Ups or Box Muscle Ups


5 Pullups + 3 Chest to Bar Pullups + 1 Bar Muscle Up (use Workout Modification here)

Wod prep

(15min) Back Squat Prep

2 x 10 Reps

* First set with an empty Barbell, add load for the second set.

2 x 6 reps

* Add more load each set.

2 x 4 reps

* Keep adding!

1 x 9

* This should be working weight, and you should do a set of 9 reps to make sure you are comfortable with using it in the Workout.


Metcon (Time)


9 Back Squat @ 70% 1RM

5 Pullup

3 Chest to Bar Pullup

1 Bar Muscle Up

5 Rounds

Metcon (Time)


9 Back Squat @ 60% 1RM

5 Pullup

3 Chest to Bar Pullup

1 Bar Muscle Up

5 Rounds

Metcon (Time)


9 Back Squat

5 Jumping Pullup

3 Box Muscle Up

5 Rounds


Snatch Complex (2-2-2-2-2-2-2)

Hang Power Snatch + Snatch (Full)

– One set consists of a hang power snatch + full snatch + hang power snatch + full snatch without letting go of the bar. Build to the heaviest set you can.

Metcon (AMRAP – Reps)

On the minute for 15 minutes:

Min 1: 10 Pistol

Min 2: 5 Muscle ups

Min 3: 20 Push ups
– Goal is to practice muscle ups under fatigue. Consider increasing or decreasing the muscle ups reps to adjust difficulty.