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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row , or Run
2 Sets:
20 Mini Band Lateral Steps
10 Alt. Squat Thoracic Rotations
5/5 BB Single Leg RDLs
3-4 Zombie Front Squats (Pause @bottom)
Specific
3 Sets (light building)
2 Low Hang Muscle Cleans
2 Tall Cleans
2 Front Squats
Clean Complex
Build to a Heavy Complex (14:00)
3 Cleans (SQUAT) + 5 Front Squats
-into-
6:00 to Complete
3x 3 Cleans (SQUAT) + 5 Front Squats @90% of Heavy Complex.
The cleans DO NOT have to be “tough n go”.
When you drop, make sure you reset and the set up is “perfect” for you. Be patient going into your triple extension.
On the front squats, hold and knock those bad boys out.
Make Me Feel (AMRAP – Rounds and Reps)
RX
AMRAP 15
10/8 S.HSPU
14 Wallballs (20/14)
18/16 Echo Bike Cals
Intermediate
AMRAP 15
10/8 HSPU
12 Wallballs (20/14)
14/12 Echo Bike Cals
Scaled
AMRAP 15
10 Pike Push-Ups or 10 Seated DB Press
12 Wallballs (light Med-ball)
10/8 Echo Bike Cals
ROW OPTION
RX: 20/15
Int: 18/16
Scld: 12/10
If the class is small enough for everyone to use a bike, do so. Using the rower changes the stimulus of the workout.
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