CrossFit Modern – CrossFit
Warm-up
Warm-up (No Measure)
General:
2 min Row/Bike or 400m Run
2 Rounds
8 PVC Pass Throughs
8 Push Up to Pike
8 Up Downs
8 Banded Pull Aparts
8 Alt Scorpions
Specific: Warm up up bench press
Weightlifting
A: Bench Press (5,5,4,4,2,2,8+)
1×5 @50%
1×5 @60%
2×4 @70%
1×2 @80%
1×2 @90%(optional)
1×8+ @5-10lb heavier than 5/5/22
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 Double Unders
12 Burpees
6 CTB Pull-ups
Scale:
Double Under Attempts or Single Unders
Up Downs
KBS, Ring Rows, Banded Pull ups, Pull-ups
Rx+:
45 Double Unders
12 Burpees
5/2 Bar Muscle Ups
1PM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15/10 Cal Bike Sprint
straight into…
2 Laps Back Rack Walking Lunge
straight into…
1:00 Rest
-empty the tank on the bike, if this takes more than :25, reduce the calories.
-use a weight that is challenging but won’t break down form.
-begin at one rig, lunge to the opposite rig and rack it, re-rack onto back rack and lunge to the starting rig.
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