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The Crane technique

CrossFit Texarkana – CrossFit

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6-11-15 (No Measure)

250m row

high knees

butt kicks

burpee broad jump

spiderman crawl

power skips for height

samson stretch

5-3-1 SUMO Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%




The Crane technique (Distance)

3x max effort med ball throw from the knees 14/10

3x max effort vertical jump

1x 20 meter shuttle sled push for time

add total distance and reps together for an overall score


14 foot medball throw

30 inch vertical jump

would equal 14’4″

sled push (Time)

20 meter shuttle

cash out

2x200m farmers carry 70/53