CrossFit Modern – CrossFit
Warm-up (No Measure)
General
Bike/Row or Run
3:00 (increasing pace e/ minute)
2 Sets:
8-10 Cuban Press
:20 Chin-Up Deadhang
8-10 Banded Good Morning (Green or Purple Band)
8-10 Banded Squats (Green or Purple Band)
3-4 Seated Vertical Jumps
Specific
2-3 Sets: (Building)
2 High Pulls
2 Low Hang Muscle Clean
2 Tall Clean (Squat)
2 Front Squats
Clean Complex
Every 1:15 x10
1 Paused Power Clean
1 Low Hang Clean
2 Front Squats
Build to a heavy complex
2 second pause at the knee.
During the pause, focus on pushing the floor and get as vertical as possible. If you focus on this, it can and should carry over to creating more time/space to get under the clean in the hang.
The more this towel dries, the wetter it gets. (AMRAP – Reps)
RX
AMRAP 20
10 Shoulder 2 Overhead (135/95)
15 Synchro Burpee
20 HSPU
400m Partner Run (hold a red/yellow band to keep tethered together)
RX+
AMRAP 20
10 Shoulder 2 Overhead (185/115)
15 Synchro Burpee
20 Strict HSPU
400m Partner Run (hold a red/yellow band to keep tethered together)
Scaled
AMRAP 20
10 Shoulder 2 Overhead (light)
15 Synchro Burpee
20 Pike Push-Ups or 30 Hand Release Push-Ups
400m Partner Run (hold a red/yellow band to keep tethered together)
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