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CrossFit Modern – CrossFit

Warm-up (No Measure)

General

Bike or Row

3 Sets:

:10 Sprint

:50 Recovery

2 Set

5/5 Hip Airplanes

10 Alt. Lateral Lunges

:20 Hollow Rock

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

Tempo Back Squat

3 reps @65%

3 reps @70%

2×3 reps @75%

Tempo should be 3-4 seconds down with NO PAUSE at the bottom. Soon as you hit depth at the 3-4 second mark, DRASTICALLY change directions UP!

Front Squat

Paused Front Squats

2×3 reps @63%

3 reps @65%

3 reps @70%

No tempo on the decent, perform a 3-4 second FULL PAUSE at the bottom.

On the accent out of the bottom position, try not to bounce out. Do your best to go from a full stop.

Looking For Richard (AMRAP – Rounds and Reps)

RX

AMRAP 15

500/400m Row

50 Double Unders

25 Wallball (20/14)

10 HSPU

Intermediate

AMRAP 15

500/400m Row

30 Double Unders

15 Wallball (20/14)

5 HSPU

Scaled

AMRAP 15

250/200m Row

50 Singles

15 Wallball (Light Medball)

5 Pike Push-Ups or Seated DB Press