CrossFit Modern – CrossFit
Warm-up (No Measure)
General
4:00 Bike/Row/ or Run
Increase pace every minute
-into-
2 Sets:
10 Alt. T-Rotations
5/5 Single Leg RDL + Quad Stretch
10 Banded Face Pulls
8-10 Calf Raises (slow decent)
1:00 Banded Lat Stretch (L/R)
Specific
3 Sets: (Building)
4 Strict Press
1 Push Press
No tempo or pauses
()
Shoulder Press
Every 1:15 x5
1 ¼ Strict Press
4 reps @70-75%
Slight pause at the brow line
The purpose behind this is to help build strength and comfortability at the “sticky point”
Push Press
Every 1:15 x5
Push Press Complex
2 Pause Push Press + 1 Push Press
@75-80% of 1RM
2 second pause at the dip of the first two reps.
Exaggerate the leg drive, and PUSH the floor away as hard as possible. This will allow you to use your legs more and less shoulders.
Running Randy (Time)
RX
For Time:
200m Run
25 Power Snatch (75/55)
200m Run
25 Power Snatch
200m Run
25 Power Snatch
200m Run
RX+
For Time:
200m Run
25 Power Snatch (95/65)
200m Run
25 Power Snatch
200m Run
25 Power Snatch
200m Run
Scaled
For Time:
200m Run
15 Hang Power Snatch (Light)
200m Run
15 Hang Power Snatch
200m Run
15 Hang Power Snatch
200m Run
Time Cap 14:00
Target Time: Sub 11:00
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