CrossFit ReDefined – CrossFit

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Warm-up (No Measure)

13-MIN WARMUP (empty barbell & PVC pipe)

10 deadlifts

10 pwr cleans

10 front sqt

10 push press

15 PVC pass thrus

15 sky falls

7 cobra to downward dog

10 glute bridges

30-sec each:

pigeon

OH wall/box stretch

couch stretch

calf stretch

knife cutter

Teaching

Coach to walk through movements and structure of the workout.

Strategy: rest before last rep of each movement since you have to perform a rep of each before going into the next.

Barbell Warm Up

10 of each with empty barbell:

Deadlifts

Hang pwr cleans

Push jerk

Work up to weight you will be using in the workout.

Rehearsal

1 round at workout weight:

6 deadlifts

4 hang cleans

2 S2OH

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
TOP 5 TIMES HISTORICAL CFR TIMES:

MALE:

06:43 — Lance Miles

07:18 — Jason Hartin

07:53 — Shea Robin

07:58 — JC Degenhardt

11:39 — James Seto

FEMALE:

06:37 — Maddie Robberson

08:13 — Melissa Reisdorf

08:38 — Kim Beckles-Bannister

10:27 — Jackie Gonzalez

10:53 — Kim Burch