CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10 Plank Shoulder Tap

10 Banded Hip Bridge

10/10 Kneeling Fire Hydrant

Romanian Deadlift (RDL)

4-6 Sets

10 Tempo RDL (4s eccentric)

30-45s Weighted Plank

Rest 90s

16 min cap

Metcon (Time)

RX

4 Rounds for Time

20/16 Cal Row

15 KBS 53/35lb

15/12 Cal Bike

20 Floor Press 50/35lb

RX+

4 Rounds for Time

20/16 Cal Row

15 KBS 70/53lb

15/12 Cal Bike

20 Floor Press 70/50lb

Intermediate

4 Rounds for Time

20/16 Cal Row

15 KBS 44/26lb

15/12 Cal Bike

20 Floor Press 30/20lb

Scaled

4 Rounds for Time

20/16 Cal Row

15 KBS @light-moderate

15/12 Cal Bike

20 Floor Press @light-moderate

Modern Endurance (Time)

Buy in: 1,000 m run

2 rounds in a row of each:

A

500m ski

30 m sled push 335/225

800m run

B

500m row

4 floor lengths burpee broad jump

800m run

C

100m farmer carry (2x 53/35 kb)

5 floor lengths weighted lunge (1×53/35)

800m run

Cash out 75 wall balls (14/9)