CrossFit Modern – CrossFit
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Warm-up (No Measure)
General
3 Sets
90s Row/Bike or Run
10 Alt. Bear Position Shoulder Taps
10-15 Mini Band Pull Apart
5-7 Banded Good Mornings
-into-
Depth Push-Ups
4 Sets: 3-4 reps
Bench Press
Build to a Heavy 2RM @RPE 8.5
Drop Sets:
Every 2:00 x4
3x 4 @80-85% of Heavy 2
1x Max Effort @70% of Heavy 2
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 ate a clock yesterday, it was very time-consuming. (AMRAP – Rounds and Reps)
RX
Amrap 15
20/16 Cal Echo Bike
20 Wall Ball 20/14lb
20 DB Floor Press 35/25lb
RX+
Amrap 15
20/16 Cal Echo Bike
20 Wall Ball 20/14lb
20 DB Floor Press 50/35lb
Scaled
Amrap 15
15/12 Cal Echo Bike
20 Air Squat or Wall Ball @light
20 DB Floor Press @light
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