The Crane technique
CrossFit Texarkana – CrossFit
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%
1×3@70%
1×3@80%
1×3+@90%
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
example:
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
