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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
Bike or Row
3 Sets:
:10 Sprint
:50 Recovery
2 Set
10 Alt. Hip 90/90s
10 Alt. Lateral Squats
5 Push-Up + Down Dog
:15 Dead Hang + 5-8 Kip Swings
Specific
2 Sets (Building)
3 Zombie Front Squat
Front Squat
Front Squat
3 reps @65%
3 reps @70%
3 reps @75%
3 reps @80%
3 reps @85%
3 reps @85%+
On the last set of 3, you can stay at 85% and hit it for another set, IF the squat felt strong and fast go up even if it’s 5lbs total.
Back Squat
Back Squat
5 reps @65%
5 reps @70%
5 reps @75%
5 reps @80%
These might feel a lot slower than normal since we front squatted before this. If that is the case then rest a little longer than you normally would between sets. If that is not helping than drop the percentage to make sure you hit the rep scheme. THAT IS MORE IMPORTANT THAN THE WEIGHT RIGHT NOW!!!
Carlito’s Way (AMRAP – Rounds and Reps)
RX
AMRAP 12
18/14 Cal Row
15 Toes 2 Bar
12 Alt. DB Snatch (50/35)
Intermediate
AMRAP 12
18/14 Cal Row
15 Toes 2 Bar
12 Alt. DB Snatch (35/25)
Scaled
AMRAP 12
12/10 Cal Row
10 Hanging Leg Raises or Sit-Ups
8 Alt. DB Snatch (Light DB)
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