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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5+ min.) Play the Star Jump (Jumping Jack) game to warm up.

(5 -10 min.) Floor Exercise Sequence

*Perform 10 or so reps of each movement

Warm-up (No Measure)

(10 min.) Review Movements

As a group with an empty barbell perform:

30 sec. each side Flag-Pole Stretch

30 sec. each side Front-Rack Stretch

10 Front Squats + 3-sec. pause at the bottom

5 Front Squats

5 Dip Shrugs + 5 High Pulls + 5 Muscle Cleans + 5 Hang Power Cleans

5 Hang Squat Cleans

*Rest as needed between movements

(13 min.) Work on Barbell Complex

4 Hang Power Cleans + 3 Front Squats + 2 Hang Squat Cleans

5-6 sets

*Add load each set.

(5 min.) Prep for Workout

Bring load back down to working weight and perform:

10 Lateral Bar Jumps

3 Front Squats + 3 Hang Power Cleans + 3 Hang Squat Cleans

10 Lateral Bar Jumps

*Prep as needed for workout

(12 min.) Perform Workout


Metcon (Time)

For time:

45 Lateral Bar Jumps

40 Front Squats (95/65 lb.)

35 Lateral Bar Jumps

30 Hang Power Cleans

25 Lateral Bar Jumps

20 Hang Squat Cleans
Rx+ 115/75#


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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