CrossFit ReDefined – CrossFit


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Warm-up (No Measure)

EQUIPMENT (with the partner you will have in the metcon – share the box and barbell)

– box

– barbell

13 mins to get through:


200m run FORWARD

15 stepups

10 barbell good mornings

5 burpees

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.

Metcon (Time)

For time:

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