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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row , or Run
2 Sets:
20 Mini Band Side Steps
5/5 BB Single Leg RDLs
10 Lateral Squats
Specific
2-3 Sets (light building)
2 Low Hang Muscle Cleans
2 Tall Cleans
2 Front Squats
Clean Complex
Build to a Heavy Complex (17:00)
3 Cleans (SQUAT) + 3 Front Squats
The cleans DO NOT have to be “touch 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
12/10 Cal Echo Bike
10/8 S.HSPU
6 DB Thrusters (50/35)
Intermediate
AMRAP 15
12/10 Cal Echo Bike
10/8 HSPU
6 DB Thrusters (35/25)
Scaled
AMRAP 15
10 Cal Echo Bike
8 Pike Push-Ups or H.R Push-Ups
6 DB Thrusters (light DB)
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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