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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
Bike or Row
:10 @Hard Effort
:50 @Easy Effort
-into-
2-3 Sets:
8-10 Banded Row (Pause @end range)
10 Alt. Lateral Squats
:15 Active DeadHang
7-10 Scapular Pull-Ups
10 Cyclist Squats
Modern Pull-Up Progression (Week 4) (No Measure)
EMOM x6
Min 1: 2-3 Negative Pull-Ups
Min 2: 4-6 Banded Strict Pull-up or Strict Pull-up
5-7 second negative, plus a 3 second active dead-hang at the bottom
If you can control the decent longer than suggested, add do so!
-directly into-
EMOM x12
Min 1: 15-20 Banded Seated Lat Pull-Downs
Min 2 : 12-15 (per arm) Alt. Gorilla Rows (KBs)
Increase the weight on the gorilla rows from last week.
Tandem Rowing Racers (Week 4) (Time)
With a partner (5000m Row)
10 x 500m Row (alternate every 500m)
25 min cap
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