CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

400m jog

toy soldiers

walking heel to butt

walking knee to chest

lunges down

reverse lunges back

20 jumping jacks

20 sky falls with feet wide

empty barbell:

10 dead lifts

10 hang power cleans

10 front squats

10 push presses


Warm-up (No Measure)

:30 each

wrist stretches

high heel hamstring stretch

knife cutter


Warm-up (No Measure)

coach to cover the squat clean + jerk

movement prep:

5 hang power clean + front squat

5 push jerks

5 full (start at mid shin) squat cleans + jerk or thrusters


Squat Clean and Jerk (10 min skill session)

Coach to spend 10-12 min working up to a moderate squat clean/jerk. focus on technique and keep the weight manageable. no more than 10-15 total reps.

Strategy + WOD

Metcon (AMRAP – Reps)

5 min of

Max Squat Clean/Jerks

(115/75) Rx

(155/105) Rx+

Cool Down

immediately following the amrap, 400m jog then,

wipe bars down/clean up weight and mobilize for remaining class time.