CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Specific
2 Sets
10s Planks
10/10 Banded Side Step + Fire Hydrant
3+3 Contrast Jumps
12 Banded High Pull
BB Warm Up
5-7 Reps Each
Good Morning
Muscle Clean
Tall Clean
Hang Power Clean
~10-12 Min to Build to Working Weight
Power Clean
Every 45s x10
1 Power Clean @~80%
use a weight that is challenging but won’t fail
maintain crisp turnover and a strong/stable receiving position
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16
12 Deadlift 155/105lb
9/7 Cal Bike
9 Burpee Over Bar
3 Shoulder to Overhead
RX+
AMRAP 16
12 Deadlift 185/125
9/7 Cal Bike
9 Burpee Over Bar
3 Shoulder to Overhead
Intermediate
AMRAP 16
12 Deadlift 115/85lb
9/7 Cal Bike
9 Burpee Over Bar
3 Shoulder to Overhead
Scaled
AMRAP 16
12 Deadlift @light-moderate
9/7 Cal Bike
9 Burpee
3 Shoulder to Overhead
Modern Endurance (10 Rounds for time)
Run:
10 x 200m
1 minute rest between intervals
Record each 200m split
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