Monday Funday

CrossFit Blaze – CrossFit

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Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch


Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (


Back Squat (Work to a heavy set of 3)


Metcon (Time)

For Time:

800m Run (Sub is 1000m Row)

30 Single Arm Dumbbell Hang Clean and Jerk

50 Single Dumbbell Goblet Squats

30 Single Arm Dumbbell Hang Clean and Jerk

800m Run (Sub is 1000m Row)

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35
* We’re ideally using the same dumbbell weight for both movements, choosing the load based on the hang clean and jerks

* This should be a weight you allows you to complete the 30 hang clean and jerks in no more than 3 sets

* For the hang clean and jerks, we’ll alternate arms every 5 reps and recommend swinging the bell between the legs

* The single dumbbell squats are completed goblet style, holding the top bell near the center of the body with both hands


Easy abs (No Measure)

50-100 ab mat situps or GHD Situps