CrossFit Modern – CrossFit

Warm-up (No Measure)

General

2:00 Bike/Row/ or Run

Increase pace every minute

2 Sets:

8 Alt. T-Rotations

8 Alt. Lateral Squats

2 Strict Press + Push Press (Empty Bar)

10 Kip Swings

8/8 Tib Raises + Calf Raise

Shoulder Press (Week 5 of 8)

1 ¼ Strict Press

Every 1:15 x5

5×3 @75-80% of Strict Press

Pause at the brow/forehead for 2 seconds.

As always the percentages are just guides, IF it is too heavy and you can not perform the movement correctly drop the percentage just a tad.

Push Press (Week 5 of 8 )

Every 1:15 x7

1 Pause Push Press + 2 Push Press @80-85% of 1RM

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

The push press without the pause should be as close to touch-n-go as possible. Slight dip and big leg drive.

Murph Prep Monday (2024) (4 Rounds for time)

RX

4 Rounds

200m Run

-into-

2 Rounds

3 Pull-Ups

6 Push-Ups

9 Air Squats

Time Cap 25:00

This is week one of Murph Prep, the focus will be building up volume on the run so when it gets here you do not crumble on the last mile.