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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
Bike or Row
3 Set:
:10 Sprint
:50 Easy
2-3 Sets:
10-12 PVC Pass Throughs
10 Alt. Lateral Squats
8 Alt. Thoracic Squat Rotations
Specific
2 Sets (light building)
2 Snatch High Pull
2 Muscle Snatch
2 Paused Overhead Squats
Snatch Complex
Every 1:15 x10
1x Power Snatch
+
2x Hang Snatches (Squat)
Build to a heavy complex
Rouge Invitational Workout #1 (Time)
RX
For Time:
50-40-30-20-10
Echo Bike Cals
10-20-30-40-50
Alt. DB Snatch (70/50lb)
Intermediate
For Time:
50-40-30-20-10
Echo Bike Cals
10-20-30-40-50
Alt. DB Snatch (50/35lb)
Scaled
For Time:
40-30-20-10
Echo Bike Cals
10-20-30-40
Alt. DB Snatch (lig DB)
Time Cap- 20:00
RX weight is the way that is written for Rouge.
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