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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets
90s Row/Bike or Run
5-7 Tempo Push-Ups
10 Alt. Bear Position Shoulder Taps
:20 Banded Hollow Hold
5-7 Banded Good Mornings
Bench Press
Build to a Heavy 3RM @RPE 8
Drop Sets:
Every 2:00 x4
3x 4 @90-85% of Heavy 3
1x Max Effort @80% of Heavy 3
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 should be somewhat of a challenge
During the drop sets we want as much SPEED off the chest as possible.
I just quit my job at the helium factory. I wont be spoken to in that tone! (Time)
RX
10-20-30-20-10
Cal Echo Bike or Row
30-20-10-20-30
Russian KB Swings (53/35)
RX+
10-20-30-20-10
Cal Echo Bike or Row
30-20-10-20-30
Russian KB Swings (70/53)
Scaled
10-20-30-20-10
Cal Echo Bike or Row
30-20-10-20-30
Russian KB Swings (Light)
Time Cap: 15:00
Target Time: Sub 12:00
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