CrossFit Modern – CrossFit
Warm-up (No Measure)
General
4:00 Bike/Row or Run
2-3 Sets:
10-12 Banded Pass Throughs
:20 Hollow Hold
5-6 Banded Good Mornings
5-6 Banded Strict Presses
3 Banded Tempo Front Squat
Specific
2-3 Sets w/BB (light building)
3 Low Hang Muscle Clean
3 Tall Clean
3 Front Squat
Clean Complex
Every 1:15 x10
1 Clean Pull (Pause @Knee)
1 Floating Power Clean
-Drop Bar-
1 Clean (Squat)
BUILDING!!!
Keep shoulders over the bar as long as possible until the extension.
Steady leg drive allowing the hips and shoulders to move in sync.
During the pause focus on creating as much force into the ground to as vertical as possible.
Slow and controlled decent during the floating power clean, once at Mid-Shin explode back up by recreating the leg drive from the pause clean pull.
I ate a clock yesterday, it was very time-consuming. (Time)
TEAMS OF 2
RX
For Time:
1000m Row (Switch @500m)
30 HSPU
75 Wallballs (20/14)
-into-
1000m Row
30 Syncro Burpees
75 Wallballs (20/14)
RX+
For Time:
1000m Row
50 HSPU
100 Wallballs (20/14)
-into-
1000m Row
50 Syncro Burpees
100 Wallballs
Scaled
For Time:
750m Row
30 Hand Release Push-Ups
50 Wallballs (light)
-into-
750m Row
30 Syncro Burpees
50 Wallballs (light)
25:00 Cap
Break up the wallball shots however the team wants.
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