CrossFit Modern – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows (empty)
4 Hang Muscle Cleans (empty)
3 Hang Power Cleans (empty)
5 Pike Push Ups
2. Workout Prep
3 sets:
3 Hang Power Cleans (build-in weight)
2 Strict Handstand Push Ups
Deadlift
Every 1:15 x7-10
Build to a 3RM Deadlift
Create tension in the bar by making sure the slack is gone. Once the tension is created push the floor away or imagine you are trying to put on a pair of pants.
Once you get the bar to the knees, squeeze the glutes and push the hips forward.
PLEASE MAKE SURE TO UPLOAD WEIGHT!!!!! WE NEED THE DATA
Between the Lions (4 Rounds for time)
Freedom (RX’d)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
(KG conv: 70/48 HPC)
Independence
Every 4:00 (4 sets)
10 Hang Power Cleans (135/95)
10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups
10 Hang Power Cleans (135/95)
(KG conv: 61/43 HPC)
Liberty
Every 4:00 (4 sets)
10 Dumbbell Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Dumbbell Cleans (light)
Target time each set: 1:30-2:00
Time cap per set: 3 minutes
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