CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike or Run
Specific
2 Sets
10s Planks
7-10 Mini Band Pull Apart
7-10 Mini Band Press
12 RKBS
PVC/BB Warm Up
W/PVC
Overhead Press (initiate slow-finish fast)
Foot Work (split position)
Tall Split Jerk
W/BB (3-5 reps each)
Strict Press
Push Press
Tall Split Jerk
Split Jerk
Demo Complex
Split Jerk Complex
E2M for 12 Min
2 Tall Split Jerk
2 Split Jerk
Begin with an empty bar
Build to maintain crisp lockout and controlled receiving position.
Murph Prep Week 2 (5 Rounds for time)
RX
E4M for 20 Min (5 rounds)
200m Run
10 Pull Up
15 Push Up
20 Air Squat
RX+ (w/Vest)
E4M for 20 Min (5 rounds)
200m Run
10 Pull Up
15 Push Up
20 Air Squat
Scaled
E4M for 20 Min (5 rounds)
200m Run
10 Ring Row
15 Knee Push Up
20 Air Squat
Recent Comments