CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets
:30 @easy effort
:20 @moderate effort
:10 @hard effort
-into-
Mobility (1:00)
Banded Hip Distraction
Calf Stretch
-into-
2 Sets
5 Push-Up + DownDog
20 Mini Band Side Steps
5 Mini Band Tempo Squats
:15 Deadhang + 7-10 Kip Swing
Specific
2-3 Sets (building)
2 Strict Press
2 Push Press
Shoulder Press (Week 7 of 8)
EMOM x6
1×3 @60%
1×3 @70%
4×1 @75%
No 2-3 second decent or 1 ¼ press, today is NORMAL strict presses.
Fast and explosive off the shoulders!
Push Press (Week 7 or 8)
EMOM x6
1×3 @60%
1×3 @70%
4×1 @75%
No pauses this week!
Shallow, quick, and explosive dips. Pause between every rep to make sure they are all move and look the same.
Murph Prep Monday (2024) (AMRAP – Rounds and Reps)
RX
AMRAP 20
200m Run
6 Pull Up
9 Push Up
12 Air Squat
(100m = 1 Rep)
Rx+
AMRAP 20
200m Run
6 CTB Pull Up
9 Push Up
12 Air Squat
Scaled
AMRAP 20
200m Run
6 Ring Row
9 Elevated Push Up (on bar or bench)
12 Air Squat
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