CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

10-15 Banded Face Pull

3+3 Contrast Jumps

Behind The Neck Jerk

6-8 Sets

3 Behind the Neck Split Jerk (pause in receiving position)

4-6 Dips (Ring or P-Bar)

Rest 90s between sets

Build to maintain pause

16 Min Cap

Metcon (Time)

RX

4 Rounds for Time

400m Run

14 HSPU

10 alt Front Rack Lunge 135/95lb

20 Min Cap

RX+

4 Rounds for Time

400m Run

20 HSPU

10 alt Front Rack Lunge 155/105lb

Intermediate

4 Rounds for Time

400m Run

7 HSPU w/35lb plate + abmat (or 14 Pike HSPU)

10 alt Front Rack Lunge 95/65lb

Scaled

4 Rounds for Time

400m Run

10 Pike HSPU or 15 L-sit Press

10 alt Front Rack Lunge @light