CrossFit ReDefined – CrossFit
DID WE JUST BECOME BEST FRIENDS?!
Warm-up (No Measure)
EQUIPMENT (with the partner you will have in the metcon – share the box and barbell)
13 mins to get through:
200m run FORWARD
10 barbell good mornings
200m run BACKWARD (yes, backwards…coordination time)
10 box jumps
10 jumping jacks
10 empty barbell deadlifts
– 30-sec knife cutter (each)
– 30- sec couch stretch (each)
– 30-sec calf stretch (each)
– 30-sec hamstring stretch – coaches’ choice
Strategy + WOD
Coach will talk through the movements.
Athletes will perform 5 box jumps at the metcon height and 5 burpees with their partner.
Athletes will then get out the required weights for the metcon and begin warming up to the heaviest weight they will be using. Perform at least five reps at each of the weights that will be used.
With a partner & split the reps however you’d like except for the burpees which will be done synchronized together.
42 deadlifts (185/125)
42 box jump overs (30/24)
21 synchro burpees with partner
30 deadlifts (225/155)
30 box jump overs (30/24)
15 synchro burpees with partner
18 deadlifts (275/185)
18 box jump overs (30/24)
9 synchro burpees with partner
– deadlifts: weight
– box: height, then step ups if needed
– burpees: lay down slower