Basin CrossFit – CrossFit
(7min) Partner Running Warmup
* Set out a 3 stationed shuttle course roughly 20m apart.
One person performs the three shuttles:
At the first shuttle, they perform 10 Jumping Jacks.
At the second shuttle, they perform 10 Air Squats.
At the third shuttle, they perform 10 Mountain Climbers.
While partner 1 is doing this, partner 2 is holding a 25/10lb Plate directly Overhead.
* Repeat 1-2 more times each. Have the partner who is waiting switch out with:
Round 2: Holding the bottom of a Plate Squat
Round 3: Holding a Plank with hands on the inside of the plate (close grip position)
(8min) Hip Prep — Do as a group
5 Back Bridge Up/Downs — Go up, pause, come down. QUICK SCALE: Rather than doing the full Bridge, rest at the top on head,
while driving hips into the air.
5 Darrens Spicy Hip Stretch (5 each direction at each progression)
1 Round Jami Squat Drill
(5min) Review Cluster as a group with an empty Barbell:
Front Squat – Hang Squat Clean – Push Press – Cluster
(10min) Prep for Cluster
1 Front Squat + 2 Thruster
2 Rounds — use a little more than the empty Barbell
1 Hang Squat Clean + 1 Front Squat + 1 Thruster
2 Rounds — Add a little more weight.
3 Hang Clusters
2 Rounds – use the Workout weight on the second round of these
12 Hang Cluster (145/105lbs)
12 Hang Cluster (135/85lbs)
Optional Finisher (with Partner)
20 Under/Over + 1 Burpee — One person crawls through the other person, who is in a down dog position, then they jump over them while
they are in a plank position, and then perform 1 Burpee. Now, they switch and do it in a ‘I go, you go fashion’ until they have each done 10
40 Lying MB Situp tosses — Throw to each other as they sit up (20 each).
20 Under/Over + 1 Burpee (10 each)