CrossFit – Fri, Apr 26

CrossFit 804 – CrossFit


Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row


3 sets:

5 Inch Worms

4 Muscle Cleans and Shoulder Press (empty bar)

3 Hang Power Clean and Push Press (empty bar)

2 Clean and Jerks (empty bar)

2. Strength


15-12-9 Clean and Jerk (For Load)

*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.

3. Workout Prep

2 sets:

2 Burpee Box Jump Overs (build-in height)


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.


Acai (Time)

Freedom (RX’d)

100 Burpee Box Jump Overs (24/20)

– Repeat from April 19th, 2023


For Time:

100 Burpee Box Jump Overs (20/16)


For Time:

75 Up Down + Box Step Up (20/16)

Target time: 8-10 minutes

Time cap: 15 minutes


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back