CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3 min Banded Bike/Row

3 Sets:

8 Mini Band Squats (3 sec decent)

10 Alt. T-Rotations

4/4 Lateral Box Step Ups

8 Cuban Press (2.5-5lb plates)

Specific (Barbell)

2-3 Sets:

2 Front Squats (pause @bottom 1st rep)

2 Push Press (pause @dip)

2 Push Jerk (pause @dip)

Front Squat + Push Press + Push Jerk

12 min to Establish Heavy Complex

The Front Squats are from the floor so you can either clean or Power Clean the bar.

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.”

RX

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

RX+

7:00 AMRAP

3 Power Cleans (205/135)

5 Box Jumps (30/24)

Scaled

7:00 Amrap

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.

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose