CrossFit ReDefined – CrossFit

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great

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Group Warm-Up

Warm-up (No Measure)

5x:

100m row

*goal is to land on 100m exactly. any meter over or under 100 you must do that many burpees

1x:

30 air squats

20 push ups

10 pull ups/ring rows

Mobility

Warm-up (No Measure)

:30 oh wall stretch

:30 pigeon pose

Barbell Warm Up

Warm-up (No Measure)

empty barbell

10 good mornings

10 back squats

10 shoulder press

Teaching

Warm-up (No Measure)

thruster:

keep elbows up and parallel with the ground. this will allow you to keep your chest up/back flat/and weight closer to your midline. by doing so you’ll be able to apply more force through the bar and drive through your heels. as the hips descend back and down, let the bar rest on your shoulders and let your legs do the work. drive out of the bottom of the squat and squeeze your butt as your push your hips through. as you begin to shrug the bar off the shoulders, punch the bar up and push your head through the imaginary window with the bar finishing over the shoulders.

movement prep:

5 front squats

5 push press

5 thrusters

double unders:

head up eyes forward. tall jump and quick wrists.

movement prep:

10 small single jumps

10 tall single jumps with

10 double unders

*if scaling double unders: double stack two blue plates and do plate hops with arms out in a “T”. NO singles today.

Weightlifting

Thruster (12 min work to heavy single from the rack)

Rehearsal

Warm-up (No Measure)

1x:

5 thrusters at workout weight

10 double unders

Strategy + WOD

Metcon (Time)

For time: 16 min time cap

15 thrusters (135/95)

60 double unders

12 thrusters

50 double unders

9 thrusters

40 double unders

6 thrusters

30 double unders

3 thrusters

20 double unders