Basin CrossFit – CrossFit
(5min) Get Warm
Assault Bike — 30sec easy pedal followed by 30sec hard effort. Repeat 5 times.
(5min) Hip Prep
10 reps each side (each level) of Darren’s Spicy Hip Warmup
10 reps (total) Long Lunge Sequence
(10min) Prep for Front Squat
10 Reps with an empty barbell
3 x 5 Reps — Add more load each set
* The last set of 5 should be pretty close to starting weight. start first set of 5 on the next set.
Rest roughly 4min between each set. Score all loads of each set of Front Squats
Front Squat (5-5-3-3-1-1)
Front Squat (5-5-5-5-5)
Power Clean (3-3-2-2-1-1)
Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.
Burpee box jump over (24″/20″)
– rest 1 min between sets
Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.”