CrossFit Modern – CrossFit
Warm-up (No Measure)
General
4:00 Bike or Row
Mobility (1:00)
Banded Lat Stretch
Banded Front Rack Stretch
Banded Hip Distraction
2-3 Sets: (increasing weight)
5 Barbell Good Mornings
5 Behind the Neck Strict Press
3 Broad Jumps
5 Deadlifts
5 Shoulder 2 Overhead
Specific
Work up to heaviest weight used for workout.
Very little rest between reps/sets
CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here
Intermediate
AMRAP 10
10 Clean & Jerks (65/95)
-1:00 Rest-
10 Clean & Jerks (95/135)
-1:00 Rest-
10 Clean & Jerks (105/155)
-1:00 Rest-
Max Reps in the remainder of the time (125/185)
Scaled
AMRAP 10
10 Clean & Jerks (Light)
-1:00 Rest-
10 Clean & Jerks (5-10lb increase)
-1:00 Rest-
10 Clean & Jerks (5-10lb increase)
-1:00 Rest-
Max Reps in the remainder of the time (5-10lb increase)
Start standing with your back toward the barbell.
At “Go”, turn around and complete 10 clean and jerks at the first weight.
Rest exactly 1 minute from the time the final rep is completed (at lockout with the feet in line).
Return to a position standing tall with your back to the barbell.
At the final weight, complete as many reps as possible in the time remaining.
Your score will be the total number of reps completed in 10 minutes.
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