CrossFit Modern – CrossFit

Warm-up (No Measure)

General

4:00 Bike/Row/ or Run

-into-

2 Sets:

10-15 Banded Pull-Aparts

6 Scap Pull-Ups

8 Alt. Lateral Lunges

5/5 Single Arm DB Press + :15 OH Hold

Specific

3 Sets: (Building)

10 Barbell Front Rack Rotations

3 Behind the neck Strict Press

3 Strict Press

3 Push Press

Shoulder Press

Tempo Strict Press (3 second decent)

Every 1:15 x6

4 reps @70%

Honoring the tempo is the most important part of this section. If you can not truly hold a “3 Mississippi” count then it is too heavy

Push Press

Push Press Complex

Every 1:15 x 6

2 Pause Push Press + 3 Push Press

2 second pause on the dip of the first two reps.

Focus for all 5 reps is big leg drive and full extension.

Aim for around 65-70% of Heavy Single from 03/25

Which animal makes the best pet? A cat, because it’s purr-fect. (AMRAP – Rounds and Reps)

RX

AMRAP 15

18/16 Cal Row

7/7 Single Arm DB Snatch (50/35)

20 Alt. DB Overhead Lunges

Scaled

AMRAP 15

12/10 Cal Row

5/5 Single Arm DB Snatch (light)

20 Alt. DB Overhead Lunges