CrossFit ReDefined – CrossFit

But the Lord stood with me and gave me strength
2 Timothy 4.17

Group Warm-Up

Warm-up (No Measure)

For 10 min

Foam roller dodge ball:

split the class up into two groups with each team having 5 foam rollers stood up behind them. first team to knock down all 5 foam rollers wins. play as many games as possible.


remember the goal isn’t to hit people but to knock down the foam rollers.

1. team members may block the balls from hitting the foam rollers

2. if you throw a dodge ball and it is caught then you must complete 5 burpees before coming back into the game.

3. first team to knock down all 5 foam rollers wins.

4. teams may not cross the mid line of cones. if your coach sees someone cross the line a foul will be called and you must complete the 5 burpee penalty.

20 sky falls

toy soldiers

20 air squats

step and reach


Warm-up (No Measure)

high heel hamstring stretch

:30 each leg

couch stretch 1:00 ea leg

pigeon stretch 1:00 ea leg


Warm-up (No Measure)


100m row

10 empty barbell dead lifts

spend 5-7 min working on dead lifts up to the starting weight for the metcon

Strategy + WOD

Metcon (Time)

17 min cap


Dead lifts (185/125)

Cal row


Dead lifts (225/155)

Cal row


Dead lifts (275/205)

Cal row

*Please make sure you scale properly. If you cannot string together deadlifts at the higher weight make sure that you can do quick singles or drop the weight. today is not the day for egos.

This workout is designed to be heavy but manageable and able to maintain a flat back and tight midline. Move quickly through the row and control your breathing so your deadlifts are safe.

Cool Down

20 scorpions

20 crosses

20 sky falls

Foam roll lower back

5 min bike easy pace