CrossFit ReDefined – CrossFit
15 jumping jacks
MOBILITY (:30 each)
OH wall/box stretch
chest stretch on rig
Coach to spend 10 mins talking through the clean and working positions. Using a PVC pipe, get to the following positions.
From the ground to the knee
– Knee into the hips
– Hips to shrug
– Hips-shrug-high pull
– Pause in a high pull on tippy toes….coach counts to 3 and all athletes pull themselves under PVC pipe and catch clean
– Hips-shrug- high pull-pull under into clean (all one motion)
Barbell Warm Up
Work up to the weight you will be using for the metcon….weight should be heavy, but not so heavy that you ever have to take more than 8-10 seconds between reps.
2 cleans (175/125)
20 bar-facing burpees
18 bar-facing burpees
16 bar-facing burpees
14 bar-facing burpees
12 bar-facing burpees
Cleans can be either power or squat. Recommended to go singles from the very beginning. Control your breath as the burpees will begin to elevate the heartrate.
Weight is supposed to be heavy. One you can’t touch and go easily. Pick a weight that doesn’t require more than 8-10 seconds between cleans.
Move smoothly and efficiently on the burpees
foam roll or softball mash in a circle in middle of gym