CrossFit ReDefined – CrossFit

“The needs of an olympic lifter and a grandparent differ by degree, not by kind
-Coach Glassman

we vary the load and movement, not the intensity.

Warm-up (No Measure)

20 banded RDL’s

20 pvc pass throughs

20 super mans

20 hollow body rocks

high knees

butt kicks

lunge with rotation

with an empty barbell:

5 dead lifts

5 hang power cleans

5 front squats

5 good mornings

5 back squats

review the squat clean:

1) 1st pull: raise the hips with the shoulders while the knees push back. keep the shoulders over the bar as long as possible.

2) 2nd pull/top of the knee: shins are vertical, lats should begin to engage “scooping” the bar to the hips and brush the bar with the hips. Shoulders begin to shrug and chest drives up and back

3) 3rd pull: elbows begin to drive high and outside and body is actively pull the body under the bar receiving it in a front squat position. elbows high and midline tight with chest up.

Squat Clean (15 min to work to a heavy single)

Metcon (Time)

10 rounds for time: 15 min cap

10 wall balls (20/14)

3 hang clean/jerks (135/95)