CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility (1:00 each)
Book Stretch (L/R)
Pigeon Stretch
Banded Lat Stretch
General
Bike Or Row
10 second Sprint / 50 seconds Recover
3 Sets:
5/5 Half Kneeling KB Windmills
10 Alt. Lateral Squats
10-15 Banded Pull-Aparts
10 Alt. Lunges
Specific (Building)
2-3 Sets:
3 Snatch RDL + High Pull
3 Low Hang Muscle Snatch
3 Tempo Power Snatch
Quarter Finals Workout 1 (2023) (4 Rounds for reps)
RX
4 Rounds
1 Minute of Snatches (95/65)
1 Minute of Biking for Calories
1 Minute of Box Step Ups (35/25s) (20/20)
1 Minute Rest
RX+
4 Rounds
1 Minute of Snatches (135/95)
1 Minute of Rowing for Calories
1 Minute of Box Step Ups (50/35s) (20/20)
1 Minute Rest
Scaled
4 Rounds
1 Minute of Hang Snatches (55/45)
1 Minute of Biking for Calories
1 Minute of Box Step Ups (20/20)
1 Minute Rest
Start each of the 4 rounds standing tall with your back to the barbell.
At “Go,” turn around and complete as many snatches as possible during the first minute.
During the second minute, complete as many calories on the rower as possible.
During the third minute, complete as many dumbbell box step-ups as possible.
Then rest for 1 minute.
Complete 3 more rounds of this sequence.
Your score will be the total number of reps completed.
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