CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Sets

:30 @easy effort

:20 @moderate effort

:10 @hard effort

2 Sets

5 Push-Up + DownDog

10/10 Mini Band Lateral Steps

5 Mini Band Tempo Squats

:15 Deadhang + 30 Kip Swing

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) (Time)

RX

AMRAP 10

400m Run

10 Pull-Ups

-2:00 Rest-

AMRAP 10

400m Run

15 Push-Ups

-2:00 Rest-

AMRAP 10

400m Run

20 Air Squats

Scaled

AMRAP 10

300m Run

10 Banded Pull-Ups

or

15 Ring Rows

-2:00 Rest-

AMRAP 10

300m Run

15 Push-Ups

-2:00 Rest-

AMRAP 10

300m Run

20 Air Squats