CrossFit Modern – CrossFit
Warm up
General
6 Min of:
1 Min Bike, Row, Jump Rope, or 200m Run
5 Cat/Cow
10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
10s Planks
10/10 Banded Side Step + Fire Hydrant
3 Contrast Jump
6 Lateral Squat
PVC/BB Warm Up
W/PVC
Turn Over
Footwork
Tall Snatch
W/BB
BB Good Morning
Snatch Grip Push Press
Muscle Snatch
Hang Power Snatch
Snatch Complex
7-10 Sets
3 Touch n Go Power Snatch
Start light, make small increases in weight
Focus on a controlled descent
20 min cap
Metcon (Time)
RX
For Time, In Teams of 2:
60 Overhead Squats 95/65lb
80/60 Cal Bike
40 Bar Muscle Up
60 HSPU
80/60 Cal Bike
60 Overhead Squat
20 Min Cap
RX+
For Time, In Teams of 2:
60 Overhead Squats 95/65lb
80/60 Cal Bike
60 Bar Muscle Up
60 HSPU
80/60 Cal Bike
60 Overhead Squat
Interemediate
For Time, In Teams of 2:
60 Overhead Squats 75/55lb
80/60 Cal Bike
20 Bar Muscle Up or 40 CTB Pull Up
20 HSPU
80/60 Cal Bike
60 Overhead Squat
Scaled
For Time, In Teams of 2:
60 Overhead Squats @light
80/60 Cal Bike
40 Banded Pull Up
40 DB Push Press @moderate
80/60 Cal Bike
60 Overhead Squat
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