Basin CrossFit – CrossFit


(10min) Running Warmup and Dynamic Mobility Drills

* Perform the drill for 50m, then jog out 50m.

Up and over the fence + air squat + under the fence (lateral lunge)

Toy soldiers

Low lizard crawl

Tall duck walk

Walking pigeon stretch – step, pull ankle to chest, switch legs, repeat.

Then, with a medium strength band perform:

10 Banded good mornings

25m Glute activation with band right side, 25m left side

10 Banded good mornings

Wod prep

(10min) Prep for Box Jumps

Perform 10 or so reps of each of these movements.

Step ups — keep one foot on the box the whole time and perform all 10 reps on one side, then switch.

Step up and over — prep those ankles and knees for jumping and stepping back down.

Jump up, step down.

Then, if time permits, work up to a high box jump. Just keep going until you run out of time, or tyou max out. Be safe.

(10min) Prep for Lunges and Workout

Perform 10 walking lunges (5 on each leg), then with a light set (one down from their working weight) of dumbbells perform 8 more lunges.

Then, with your working weight, perform 6 walking lunges.


Metcon (Time)



400m Run

Walking Lunges with DB’s by side (65/45lbs)

Box Jumps (30/24″)

Metcon (Time)



400m Run

Walking Lunges with DB’s by Side (50/35lbs)

Box Jumps (24/20″)

Metcon (Time)



400m Run

Walking Lunges

Fast Feet (double reps)


Split Jerk (3-3-2-2-1-1-1-1)

– Use the heaviest weight you can for each set.

Double Grace (Time)

For time:

60 Power clean & jerks (135/95)
– Goal is sub 5 minutes, which means at least 12 reps per minute pace. Avoid the temptation to start out too fast as the workout is made in reps 30-50.

Metcon (No Measure)

For Quality:


L-pull up (strict)

HS push up (strict)
– Goal is to complete the reps in as few sets as possible. If you are proficient at HSPU, then add a 2”-4” deficit and keep them strict.