CrossFit Modern – CrossFit
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Warm-up (No Measure)
General
4:00 Bike/Row or Run
2 Sets:
10-15 Banded Pull-Aparts
:20 Hollow Hold
5/5 Bottoms Up KB Floor Press
:20 Bear Position Plank
Specific
2-3 Sets: (Building)
2 Tempo Bench Press
4 Banded Plyo Push-Ups
Bench Press
Build to a Heavy 4RM @RPE 8.5-9
Drop Sets:
Every 2:00 x3
Set 1: 4 Reps @90% of Heavy 4
Set 2&3: 4 Reps @80% of Heavy 4
Same rep scheme as last Sunday, BUT if you are able to beat last weeks numbers GO FOR IT!
If not then that is okay, the weight should move well but the last rep or 2 should be the struggle.
During the drop sets we want as much SPEED off the chest as possible.
Why do cows go to New York? To see the moo-sicals! (AMRAP – Rounds and Reps)
RX
4 Sets
3:00 Clock
15/12 Cal Bike or Row
-Remaining Time-
AMRAP
50 Double Under
15 AB Mat Sit-Ups
-2:00 Rest
RX+
4 Sets
3:00 Clock
15/12 Cal Bike or Row
-Remaining Time-
AMRAP
50 Double Under
10 GHD Sit-Ups
-2:00 Rest
Scaled
4 Sets
3:00 Clock
10/8 Cal Bike or Row
-Remaining Time-
AMRAP
75 Single Unders
15 AB Mat Sit-Ups
-2:00 Rest
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