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July Breathwork Schedule:
Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
Bike or Row
3 Sets:
:10 Sprint
:50 Recovery
2 Set
10 Hip 90/90s
5 Tempo Goblet Squats
:20 Hollow Hold
5/5 Single Leg DB RDL
5-7 Inch Worm + Push-Up
Specific
Kang Squats
3×2 (building)
:01-:03 pause at goodmorning and at the bottom of the squat
Back Squat
Every 2:00 x5
3 Tempo Back Squats
-3 seconds down, no pause, soon as you hit bottom position, aggressively change directions.
-This is going to prep us for the new squat cycle we are starting next week. Do not go super heavy, keep it light and smooth.
Front Squat
Every 2:00 x4
3 Paused Front Squats
-2 to 3 second pause at the bottom.
-This is going to prep us for the new squat cycle we are starting next week. Do not go super heavy, keep it light and smooth.
Author! Author! (AMRAP – Rounds and Reps)
RX
AMRAP 15
60 Double Unders
12 HSPU
12 Alt. DB Snatch (50/35lbs)
-Directly into-
Amrap 3
Max 18ft HSW
(Every 6’ = 1 rep)
Intermediate
AMRAP 15
30 Double Unders
6 HSPU
12 Alt. DB Snatch (50/35lbs)
-Directly Into-
Amrap 3
Max 75ft SA Overhead DB Carry 50/35lb
(Every 75ft = 1 rep)
Scaled
AMRAP 15
60 Single Unders
9 Pike Push-Up or Seated DB Press
12 Alt. DB Snatch (light DB)
-Directly Into-
Amrap 3
Max 75ft SA Overhead DB Carry 30/20lb
(Every 75ft = 1 rep)
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