CrossFit Modern – CrossFit

Announcement

🎄 Holiday Throwdown Survey 🎄

We’re putting together our in-house Holiday Throwdown on Dec 20 (8–11am) and want your input so we can plan teams, heats, and workouts accordingly.

Link 👉🏼 Holiday Throw down!

Warm Up

General

2 Sets

90s Bike

5-7 Cat/Cow

7/7 Sciatic Floss

10 alt Quad Stretch

Specific

2 Sets

10s Planks (center, right, left)

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

5 Back Squat

Back Squat

7-10 Sets

3 Back Squat (building)

Immediately into

2 Tall Box Jump

20 min cap

build to a moderate/heavy set of 3

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12

12/10 Cal Bike (200m run or 15/12 cal row)

10 DB Hang Clean 2×50/35lb

8 Toe to Bar

RX+

AMRAP 12

12/10 Cal Bike

10 DB Hang Clean 2×50/35lb

10 Toe to Bar

Intermediate

AMRAP 12

12/10 Cal Bike

10 DB Hang Clean 2×35/25lb

6 Toe to Bar or 12 Hanging Knee Raise

Scaled

AMRAP 12

12/10 Cal Bike

10 DB Hang Clean @light

8 Hanging Knee Raise