CrossFit Modern – CrossFit
Warm-up (No Measure)
General
2 Sets:
1:30 Bike or Row
5 Inchworm
10 Alt. Push-Up with T-Rotation
25/25ft KB Waiter Carry
-into-
2 Sets:
6 Banded Thrusters
10 Alt. Walking Lunges
3 No Push-Up Burpee
Quarter Workout 2 (Extended Warm-Up) (No Measure)
If you signed up for Quarters, DO NOT do the skill work for the day. Take the time and do this longer version on the warm-up and then jump in at the end of the class for the wod.
Mobility
Quads
Posterior Chain
T-Spine
General
4:00 Bike or Row
2 Sets:
1:30 Bike or Row
5 Inchworm
10 Alt. Push-Up with T-Rotation
25/25ft KB Waiter Carry
-into-
2 Sets:
6 Banded Thrusters
10 Alt. Walking Lunges
3 No Push-Up Burpee
Specific
2-3 Rounds
3-4 Wallballs
2-4 Lateral Burpee Box Jumps
Spend time and make sure you are comfortable with the lateral box jump overs. During this warm up take this time and find your rhythm with these before the wod.
Modern Pull-Up Progression (Week 3) (AMRAP – Reps)
EMOM x5
2-3 Negative Pull-Ups
5-7 second negative, plus a 3 second active dead-hang at the bottom
If you can control the decent longer than suggested, do so!
-directly into-
EMOM x10
Min 1: 15-20 Banded Seated Lat Pull-Downs
Min 2 : 8-12 (per arm) Alt. Gorilla Rows (KBs)
Increase the weight on the gorilla rows from last week.
Quarter Finals Workout 2 (2023) (Time)
RX/RX+
3 Rounds
50 Wallballs (20/14)
50 Lateral Box Jump Overs (24/20)
Start with you back toward the medicine ball
Box needs to be placed minimum 5ft away from wallball station
No tiebreaker
Scaled
3 Rounds
50 Wallball Shots (14/10)
25 Lateral Burpee Box or Step Jump Overs (20/20)
20:00 Time Cap
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