CrossFit Hanover – CrossFit


Warm-up (No Measure)

Do 3-4min cardio followed by 3 rounds of:

10 *Hang* Shrug Jumps**

5 Inchworms (no pushup)

These represent a Clean Pull from above the knee, but unless you have a bar, you’ll just be doing these with a broomstick or pvc bar or dumbbells. The idea is to get into an ideal “hang position”, then explode up through a full triple extension.


A: Clean (5x ME in 30sec superset w/ Inchworm Walkouts)

These should be squat cleans but you can do power cleans if you prefer. If you’ve beat your legs up a lot lately, go for power cleans.

Inchworm walkouts should ideally be done with the feet elevated on a box or chair to maximize difficulty level, but these can be done on the floor as well for newer athletes. Focus on engaging the core as you’re walking your hands back to your hips.

Log your largest set # of reps and weight.

B: Metcon (No Measure)

Using 1 or 2 DB (Ideally 2), complete 5×12 Power Cleans superset with 5 Inchworm Walkouts

C: Metcon (No Measure)

EMOM x 15

A: 15 1/2 Squat Jumps

B: 5 Inchworm Walkouts

C Rest

Daily WOD

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells