Basin CrossFit – CrossFit


(5min) Tabata Warmup (20sec work/10sec rest)

Alternate between:

Air squats

Handstand holds

(5min) Squat Prep

5-10 Slow, controlled pole squats — Use less support on the pole each rep.

5-10 Slow, controlled wall squats

* Do these as a group on the coaches count. Make it a 5sec descent count.

Wod prep

(5min) Review OH squat and press

With a PVC, do 30sec flag pole stretch each side + 5 jefferson curl (with PVC) after each side

Then, review both OH squat and press with:

Back squat

Behind the neck press

OH squat

Shoulder rolls in the bottom of the OH squat


(10min) Prep for Workout

10 x OH squats with empty barbell

10 x Press with empty barbell


5 x OH squats

5 x Press

2 Rounds

* Add load each round.

*you should be close to, if not at, your starting weight after the second round.


Overhead Squat (5-5-5-5-5)

Strict press (5-5-5-5-5)


Metcon (Time)

3 rounds for time:

40 double unders

30 GHD sit ups

20m HS walk

10 Thrusters (135/95)
– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

5k Row (Time)

Max Effort 5k Row