CrossFit ReDefined – CrossFit

“What sets lion chasers apart isn’t the outcome. It’s the courage to chase God-sized dreams.”
-Mark Batterson

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Group Warm-Up

Warm-up (No Measure)

3x:

15 air squats

10 pvc pipe thrusters

5 pull ups

then,

20 sky falls

15 hollow body rocks

Mobility

Warm-up (No Measure)

14 scorpions

14 crosses

10 rollbacks

:30

couch stretch

pigeon pose

skill work

Warm-up (No Measure)

10-12 min of working pull up progressions

kipping pull ups: coach to walk through the kip swing and the transfer to a pull up. push away at the top and flow right into arch to string them together.

Butterfly pull ups:

coach to walk through for those who are ready for butterfly pull ups

either transition you can use a box to work on the progressions.

pre requisite should be 1 strict pull up for a female or 3 strict pull ups for males. if you’re not quite there yet then you can work on the transitions on a box or some plates.

Rehearsal

Warm-up (No Measure)

100m row

9 medball front squats

7 medball front squat + reach to the wall

5 wall balls

3 GhD sit ups or weighted ab mat sit ups

Strategy + WOD

Metcon (Time)

For time: 20min time cap

1000m row

75 wall balls

50 pull ups

25 GHD sit ups

scaling:

wall balls = lower weight

pull ups = jumping pull ups or ring rows

GHD = weighted ab mat sit ups or regular sit ups. athletes can also scaled the range of motion and come to parallel with the ground on the GhD.
for larger classes athletes can work backwards starting with the GhD sit ups