Basin CrossFit – CrossFit


(15 mins) In Pairs:

60cal Row — Rotate on the rower every 6 calories (30 each) .

10 Partner high five pushups – Perform push up, high five your partner, push up, high five other hand.

60 Single arm DB deadlifts — Perform 3×10 each, 5 on the R, 5 on the L each set.

10 Step back burpee + high five — Jump out to half plank and then jump at the top, high fiving your partner.

60sec Dip support on rings — Perform 3×10 sec each, 30 sec total each.

60 Jumping pullups — Perform 3×10 OR 2×15 each.

* Plug through as a pair going ‘I go, you go.’

(5 mins) Stretch Sequence

10 Sit-up to pike

10 Sit-up to straddle (see video above)

15-20sec Scorpions (belly up, pull opposite knee with opposite arm across body)

Roll onto stomach…

15-20sec Scorpions (belly down, focus on keeping both knees extended)

Place hands next to chest…

Down dog to cobra x5

Partner Butterfly Stretch

Person 1 sits in butterfly position with heels together, other person pushes gently on their inner thighs/knee area to open the groin.

Person 1 rounds their back and tries to open up the low back while focusing on exhalation.

Wod prep

(15 mins) Review DB Snatch:

DB deadlift (from warm up)

DB deadlift, jump, shrug

DB deadlift, jump, shrug, high pull

DB deadlift, jump, shrug, high pull, punch

6-8 Alt DB snatches

5-7 False grip ring pullups OR 10 false grip ring rows (for practice)

6-8 Heavier alt DB snatches

5-7 Ring dips OR dip negative practice

6-8 Heavier alt DB snatches

1-3 MUs OR MU transition practice

* Should be at appropriate DB weight by end of 3 sets.

* Those doing jumping pullups are practicing elements of the MU despite doing jumping pullups for the workout.


AGOQ1 (Time)

For time:

100 DB Snatch (alternating, 50/35)

80 cal Row

60 Burpees over bar

40 Muscle ups

Metcon (Time)


AGOQ #1 modified

20 Dumbbell Snatches

10cal. Row

10 Bar-Facing Burpees

10 Jumping Pullups

5 Rounds


– After the workout, finish out the number of muscle ups cut off by the cap. Do these for quality. If exhausted, do transitions on low rings as a substitute, but get those reps in!

Hang Squat Clean (3-3-3-3-3)

– Use the heaviest possible weight on each set.

Split Jerk (3-3-3-3-3)

– Use the heaviest possible weight on each set.