CrossFit ReDefined – CrossFit

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Warm-up (No Measure)

12-MIN WARMUP (slamball only equipment needed)

15 slams

15 pushups

15 front sqt w/ slam ball

10 scorpions/crosses

10 skyfalls

3 WGS each side

5 LIGHT weight single arm OHS (movement is primary focus)

30-sec each:


OH box/wall stretch

Couch stretch

Knife cutter

Calf stretch

4 Strict Press + 2 Push Press (4x4x2)

*Work up to a challenging weight for the 4 strict press but should be doable for all four sets and all 4 reps.

***Use the same weigth for all 4 sets
15-mins to work through.

All working sets completed at the same weight.

Try to add weight versus last week’s numbers, even if it’s just five pounds.

If you know you’re going to struggle on the fourth strict press, grab a superfriend to help you get the fourth one up….you’ll still get stronger that way.

Barbell Warm Up

With an empty barbell, perform 10 reps of each:

– Straight leg deadlifts

– pwr cleans

– front squats


1 round:

6 box jumps

3 thrusters

3 bar-facing burpees

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Box jumps: 24″ / 20″

Thrusters: 95# / 65#