Wednesday 12th November 2014

Main – CrossFit


Warm up should include box jumps so you can clarify movement standards and set up scaling options if needed.

Spend 15 minutes improving positions in the Deadlift with a PVC pipe and then warming up to the weight in the workout.


In a team of 2 complete the following for time:

21- 15- 9

Deadlift (75kg/105kg)

Box jumps (20”/24”)

Athlete 1 completes 21 Deadlifts and 21 Box jumps. Athlete 2 then completes 21 Deadlifts and Box jumps. Athlete 1 will then complete 15 Deadlifts and Box jumps, etc.


Reduce weight

Reduce height

Metcon (Time)