CrossFit Modern – CrossFit
Warm-up (No Measure)
3 min Banded Bike/Row
8 Mini Band Squats (3 sec decent)
10 Alt. T-Rotations
4/4 Lateral Box Step Ups
8 Cuban Press (2.5-5lb plates)
2 Front Squats (pause @bottom 1st rep)
2 Push Press (pause @dip)
2 Push Jerk (pause @dip)
Power Clean + Front Squat + Push Press + Push Jerk
Every 2 Min for 16 Min
1 Power Clean
2 Front Squat
1 Push Press
1 Jerk (split or push jerk)
During the push press focus on a controlled dip leading into an aggressive extension.
The push jerk dip/drive should mirror the one used for the push press, if that is done there will be more time to get under during the “2nd dip” portion.
Workout (AMRAP – Rounds and Reps)
”Ciders mulling, turkey’s turkeying, yams are yamming.”
3 Power Cleans (155/105)
5 Box Jumps (24/20)
3 Power Cleans (205/135)
5 Box Jumps (30/24)
5 Hang Power Cleans (moderate)
8 Box Step Ups (20/16)
Target number of Rounds: 6-8+ Rounds
Power clean reps should be quick, 2-3 sec between reps.
Transitions between movements should be quick, this workout is a CONTROLLED sprint.
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose