CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
3:00 Bike/Row or Run
-into-
2 Sets
5/5 Single Leg RDLs (pause @bottom)
:20 Banded Hollow Hold
5 KB Strict Press + :15 Overhead Hold (L/R)
20 Single Unders
5 Inch worm + Push-Ups
Specific
Build to Starting weight for Deadlifts
Deadlift
Every 1:30 x6
1×4 @60%
1×3 @70%
1×2 @75%
3×1 @80%
Last week before we test out.
These lifts should be fast and snappy, they should not feel like a struggle or super taxing. If they do then drop the weight and keep the speed there.
What is black and white and red all over? A zebra with a sunburn. (AMRAP – Rounds and Reps)
RX
For Time:
8 Wall Walks
-into-
4 Rounds
10 Push Jerks (115/75lb)
50 Double Under
5/3 Bar Muscle Ups
-into-
8 Wall Walks
RX+
For Time:
12 Wall Walks
-into-
4 Rounds
10 Push Jerks (135/95lb)
35 Cross-Over Singles
5/3 Ring Muscle Ups
-into-
12 Wall Walks
Scaled
For Time:
12 Inch Worms
-into-
4 Rounds
10 Push Jerks (light)
50 Single Under
10 Banded Pull-Ups or 15 Ring Rows
-into-
12 Inch Worms
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