CrossFit Modern – CrossFit

Warm Up (No Measure)

General

2 Sets

90s Row, Bike, or Run

5-7 Cat Cow

30s Plank

20 Mini Band Side Step

Specific

2 Sets

30s Wall Sit

10 alt Plank Shoulder Tap

10/10 Pallof Press

7-10 BB Bench Press (light building)

Bench Press

Barbell Bench Press

4 sets

10 BB Bench Press (same weight for all sets)

10-15 Banded Pull Apart

RPE 6-7

Shoulders down and back.

Feet flat and brought slightly under.

Controlled reps.

Move into superset when complete.

Finisher Superset

3 Sets

15 DB Bench Press

Max Push Up Set (plank or knees)

30s Banded Tricep Pushdown

Transition from one movement to the next. Rest 60-90s after the super set is complete.

Comp: Pump N Pace (Time)

RX

4 Rounds for Time

15/12 Cal Row

20 alt DB Hang Clean and Jerk 50/35lb

25 Sit Up

Intermediate

4 Rounds for Time

15/12 Cal Row

20 alt DB Hang Clean and Jerk 35/25lb

25 Sit Up

Scaled

4 Rounds for Time

15/12 Cal Row

20 alt DB Hang Clean and Jerk 25/15lb

25 Sit Up