CrossFit Modern – CrossFit
Warm Up
General
Dynamic Warm Up
Inch Worm
Quad Stretch
Knee Hug
Samson Lunge
High Kick
High Knees
Butt Kicks
Specific
2 Sets
10 Banded Row
7 Up Downs
3 + 3 Contrast Jump
BB Warm Up
2-3 Sets (light building)
5 BB Good Morning
3 Hang Muscle Clean
3 Low Hang Power Clean
Demo/Review Complex
Clean Complex
Every 1:40 x10
1 Pause Power Clean (pause @knee)
1 Low Hang Power Clean
1 Hang Power Clean
build to maintain a fast turnover and strong receiving position
Murph Prep Week 4 (AMRAP – Rounds and Reps)
RX
AMRAP 15
10 Pull Up
20 Push Up
30 Air Squat
*run 300m at 0:00, 5:00, 10:00. Pick up where you left off.
RX+ (with Vest)
AMRAP 15
10 Pull Up
20 Push Up
30 Air Squat
*run 300m at 0:00, 5:00, 10:00. Pick up where you left off.
Intermediate
AMRAP 15
5 Pull Up
10 Push Up
20 Air Squat
*run 300m at 0:00, 5:00, 10:00. Pick up where you left off.
Scaled
AMRAP 15
5 Ring Row or Banded Pull Up
10 Knee Push Up
20 Air Squat or Bench Squat
*run 300m at 0:00, 5:00, 10:00. Pick up where you left off.
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