CrossFit Modern – CrossFit
Warm Up
General
Inch Worm
Quad Stretch
Knee Hug
High Kicks
Samson Lunge
Lateral Lunge
High Knees
Butt Kicks
Specific
2 Sets
10s Planks
10/10 Banded Side Step + Fire Hydrant
10/10 Banded Press
3+3 Contrast Jump
PVC/BB Warm Up
w/PVC
Footwork Drills (split position)
Overhead Press
Tall Split Jerk
w/BB (btn)
Split Press
Push Press
Split Jerk
Behind The Neck Jerk
7-10 Sets
3 Behind the Neck Split Jerk
build to maintain hard lockout and footwork
16 min cap
Metcon (Time)
RX
3 Rounds for Time
30/24 Cal Bike
10 Push Jerk 135/95lb
40 Sit Ups
18 min cap
RX+
3 Rounds for Time
30/24 Cal Bike
10 Push Jerk 185/135lb
40 Sit Ups
Intermediate
3 Rounds for Time
30/24 Cal Bike
10 Push Jerk 95/65lb
40 Sit Ups
Scaled
3 Rounds for Time
20/16 Cal Bike
10 Push Jerk @light
30 Sit Ups
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