CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3:00 Bike/Row or Run
-into-
2 Sets
10-15 PVC Pipe Pass Throughs
3/3 SA KB Front Squat
50/50m Single Arm Suitcase Carry
6 KB Goblet Good Mornings (3-4 second tempo)
Specific
Build to Starting weight for Deadlifts
Workout Prep
2 sets:
3 Overhead Squats
1 Pull-Up or Muscle-Up
3 Front Squats
150m Row
Deadlift
Every 1:30 x10
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
Brutal Brute Friday (3 Rounds for time)
RX
4:00 ON / 1:00 OFF x3
3 Overhead Squats (95/65)
4 BMU
9 Front Squats
250m Row or 12/10 Echo Bike Cals
RX+
4:00 ON / 1:00 OFF x3
3 Overhead Squats (135/95)
6 BMU
9 Front Squats
250m Row or 12/10 Echo Bike Cals
Scaled
4:00 ON / 1:00 OFF x3
6 Overhead Squats (light)
9 Banded Pull-Ups or 12 Ring Rows
6 Front Squats
250m Row or 10/8 Echo Bike Cals
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