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Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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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
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