CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
10s Planks
10 Banded Side Step + Fire Hydrant
10 Banded Pull Apart
5-7 Bench Press
Build to working weight for bench press. 5-7 Min
Bench Press
E2M for 10 Min
5 Bench Press @~55-65%
15 Banded Row
use the same weight for all sets
Metcon (Time)
RX
6 Rounds for Time
300m Run
6 Renegade Row 2×35/25lb
9 Toes to Bar
1 Renegade Row = Push Up, Row Right, Row Left
RX+
6 Rounds for Time
300m Run
6 Renegade Row 2×50/35lb
12 Toes to Bar
Intermediate
6 Rounds for Time
300m Run
6 Renegade Row 2×25/15lb
6 Toes to Bar or 12 Hanging Knee Raise
Scaled
6 Rounds for Time
300m Run
6 Renegade Row @light
12 Hanging Knee Raise
Modern Endurance (10 Rounds for time)
10 Rounds
250m Row
Rest 1 Minute
Record Total Time
Be sure to set this up as a workout on your rower! Ask for help in programming if you need it.
Today is a great day to row next to your accountabili-buddy. Ten rounds will take some time!
The intention should be to row the tenth round within 10 seconds of your first round time. If your goal is a 1:00 interval, be sure to not row a 45 second first round. Consistency is key.
If you don’t monitor your Strokes/Minute (bottom left hand corner of your screen), start watching. For most, somewhere between 28-32 will be a solid cadence.
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