CrossFit ReDefined – CrossFit

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Warm-up (No Measure)

EQUIPMENT

– barbell

WARMUP

2 rounds:

20 air squats

15 kip swings

10 empty barbell push press

MOBILITY

– 30-sec OH wall/box stretch

– 30-sec pigeon (each)

– 30-sec knife cutter

– 30-sec couch stretch (each)

– 30-sec child’s pose

Barbell Bent Over Row (5×8)

5×8 increasing weight ea set

*Maintain tight abs with a flat back

*Keep head neutral

*Drive elbow back towards pockets

*You can change how far you bend over

ea set, low – mid – hi pull.

Strategy + WOD

Coach to review movements and perform a quick test run to gauge pacing. This is a workout that you should test your limits on as it will be relatively quick. Try and pick up the barbell sooner than you think you are ready. If you have to break the push press into more than 2 sets, the load should be lightened.

Rehearsal

Rx

– 6 pullups

– 6 push press

Rx+

– 1 bar MU – 2 C2B – 3 pullups

– 6 push press

Metcon (Time)

STANDING FRAN (Rx)

21-15-9

Pullups

Push Press (115/75)

COMPLEX STANDING FRAN (Rx+)

7 bar MU – 7 C2B – 7 pullups

21 push press (115/75)

5 bar MU – 5 C2B – 5 pullups

15 push press (115/75)

3 bar MU – 3 C2B – 3 pullups

9 push press (115/75)

Push press: one dip of the knees prior to pushing the barbell overhead. Think of this as a leg movement with your arms only finishing the lift. No re-bend of the knees to catch the barbell.

SCALING:

– pullups: jumping pullups with plates under feet

– push press: weight