Basin CrossFit – CrossFit


(5min) With a light Kettlebell, as a group, perform:

10 Deadlifts

30sec Plank Hold


Single Leg Deadlift

– each side

5 x Inchworm + 3 Pushups

10 Goblet Squats

5 Kick Up to Handstand Hold (on wall), pause for 3sec, come down — QUICK SCALE: 10

Getup/Get Downs

(10-15min) Hip/Shoulder Prep

6 TGU (alternating arms) — Use one DB


Cossack Squats

(6 each side) — Use one DB held to chest

Max Handstand Hold — QUICK SCALE: Either Walk Hands up the Wall or hold a Max Plank

Rest 2min

3 Rounds

* Add load each round, ending with something moderately heavy for the TGU and Lunge.

* You should use a Handstand Hold that you can ideally hold for up to a minute but no longer than 2min. For some people, this might be Wall Facing or Free Standing.

Wod prep

(5min) Review Movements

With an empty Barbell, go through some progressions for the Hang Cluster and Thruster, then perform a few reps as a group of the Complex:

Front Squat – Press with Squatting Stance – Push Press – Full Thruster

Hang Power Clean – Hang Squat Clean – Full Hang Cluster

(5min) Prep for Workout

3 x 3 reps of Complex

2 x 5 reps of Complex

* Add load each set.

* The second set of 5 should give you a good idea of the weight you’ll use to start the first set of 9


Metcon (Weight)


Complex (1 rep = the following:)

1 Hang Cluster

1 Thruster


* So for the set of 9, it would be 18 total reps.
Go heavy!! Perform an UNBROKEN set every 4min

Metcon (Weight)


Complex (1 rep = the following:)

1 Front Squat

1 Thruster


* So for the set of 9, it would be 18 total reps.


Metcon (Time)

3 rounds for time:

27 calorie Row

21 Thrusters (95/65)

15 Pull ups (chest to bar)
Goal is to finish under 10 minutes. Be ready when it comes to the second and third set of thrusters, just keep that bar moving!