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CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3 Min Row/Bike or Run

Specific

2-3 Sets

5/5 Half Kneeling Thoracic Rotations

:20 Hollow Hold

3 Tempo Back Squats (Building)

Back Squat

Back Squats

10 @55%

8 @60%

6 @70%

4 @75%

This week we are starting with back squats first. Rep Scheme is as follows, the higher rep sets focus on bracing in between reps and not just speed squat through them.

Front Squat

Front Squat

5 @60%

3×5 @70%

Just like when the back squat were last, these might feel heavier than expected.

The percentage is light enough that you should be able to get through them, they will not be speed squats but steady wins the race here.

Night at the Roxberry (AMRAP – Rounds and Reps)

RX

AMRAP 12

200m Run

7 Hang Power Clean & Jerk (135/95lbs)

10 Toes 2 Bar

Rep scheme on the barbell is low and the weight should be something you can cycle for all 7.

The T2B will get grippy and taxing on the midline/hip-flexors around round 3, so if you need to break it up on the first round.