Basin CrossFit – CrossFit


(10min) Monostructural Warmup

400m Row — chill pace

100m Run — talking pace

300m Row — men 2.10 pace or less, women 2.20 pace or less (500m pace)

200m Run — still talking, but bigger pauses between sentences

200m Row — moderate pace

300m Run — at your 400m effort pace

100m Row — at your 200m effort pace

400m Run — at your 400m effort pace

(5min) Posterior Chain {rep

In partners:

3 x 6 Glute ham raises, each

Wod prep

(5+min) Review Deadlift

With a PVC

Jefferson stretch

Deadlift reps — as many as needed

(15min) Prep Deadlift and Dip

10 Deadlift with an empty barbell

5 On the spot inchworms + 1 pushup in between

8 Deadlifts

5 Jump to top of dip + pause for 2sec at the top

6 Deadlifts

5 Dips — strict

5 Deadlifts

5 Dips — strict with load

* Add load on the deadlifts each set. If you need more warm up sets after the two sets of 5, add them onto the end


Deadlift (5-5-5)

Weighted Dips (5-5-5)

Type the details of the weightlifting


Metcon (Time)

3 Rounds for time:

15 Bar facing burpee

15 Shoulder to overhead (135/95)
– Goal is under 5 minutes. Start fast and hang on! No pacing this one!

Metcon (AMRAP – Reps)

3 Rounds for quality:

25 ring push ups
– Looking for unbroken sets here, so scale the number if needed.