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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)

Down By Law (8 Rounds for reps)

RX

EMOM x18

Min 1: 6 Power Snatch (95/65) + M.E Burpee O. Bar

Min 2: Rest

The first minute is a VERY aggressive SPRINT.

If done with the right intent, the minute rest will not be enough to recover.

Split Jerk

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

The percentages are a guide to help as you work up. You can build up to a technically sound weight and stay there for 3 sets of the complex if you’d like

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”