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CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

2-3 Sets:

1:30 Bike or Row

5/5 Baned Face Pull + Ext. Rotation

5/5 Single Leg Banded RDL

10-12 Alt. Wall Supported Squat Thoracic Rotations

Specific

2-3 Sets: (Building)

3 Split Stance Strict Press

2 Jerk Balances

1 Split Jerk (pause @catch)

Split Jerk

1 PAUSE Split Jerk + 4 Split Jerks (14:00 to complete)

The pause is during the dip. While performing the dip, make sure it is a smooth and controlled dip. We do not want the bar to lose contact with the shoulders during this portion.

Make sure you are trying to drop “down” into a lunge position and not trying to move the barbell upward. This will help with “press outs”

95. South (Time)

RX

For Time

500m Row

80 Wallballs (20/14)

500m Row

Time Cap 15:00

Target Time- Sub 12:00