CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
5-7 Cat/Cow
10/10 Shoulder Dip + Rotation
5/5 WGL
Specific
2 Sets
10s Planks
7-10 PVC Pass Through
6 Lateral Squat
Review/Demo Complex
Big Boring Snatch Complex
1 Segmented Snatch Pull + Pause in Extension
-drop/reset-
1 Snatch Pull
-drop/reset-
1 Power Snatch
1 Low Hang Snatch
18 min cap
Focus on engaged lats and relaxed elbows – long arms
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
Modern Endurance
Bike Ladder – Max Cals (7 Rounds for calories)
7 Rounds for Max Cals
3 Minutes
-rest 60s-
2 Minutes
-rest 60s-
1 Minute
-rest 60s-
30 Seconds
-rest 60s-
1 Minute
-rest 60s-
2 Minutes
-rest 60s-
3 Minutes
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