CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike/Row or Run
-into-
2 Sets
5 Banded Glute Bridges + :30 Hold
10-12 Straight Arm Lat Pull-Downs
50/50m Single Arm Suitcase Carry (HEAVY)
6-8 Pushup + Downward Dog
8 Mini Band Squats (pause @bottom)
Specific
Build to Starting weight for Deadlifts
Deadlift
Every 2:00 x7
1×4 @60%
1×4 @70%
1×3 @80%
1×3 @85%
3×2 @90%
Deadstop each rep, NO touch-n-go.
Create tension and remove the slack out of the bar before the first rep.
Steady “PUSH” or leg drive into the ground, NO yanking on the bar. This can put you out of position!
What was the first animal in space? The cow who jumped over the moon. (Time)
RX
For Time:
200m Run
21/18 Cal Row
200m Run
18/15 Cal Row
200m Run
15/12 Cal Row
200m Run
12/9 Cal Row
200m Run
RX+
For Time:
200m Run
21/18 Cal Echo
200m Run
18/15 Cal Echo
200m Run
15/12 Cal Echo
200m Run
12/9 Cal Echo
200m Run
Scaled
For Time:
200m Run
15/12 Cal Row
200m Run
12/9 Cal Row
200m Run
9/6 Cal Row
200m Run
6/3 Cal Row
200m Run
18:00 Cap
If you are competing in Quarter Finals then treat this as a super easy recovery workout and DO NOT worry about the time cap. Focus on quality of the movement.
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