CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
Bike or Row
:10 @Hard Effort
:50 @Easy Effort
Mobility
Pigeon Stretch
Couch Stretch
Specific
2-3 Sets:
8-10 Cyclist Squats
:15 Active Dead Hang
8-10 Scapular Pull-Ups
5-7 Up-Downs
Modern Pull-Up Progression (Week 5) (AMRAP – Reps)
EMOM x6
Min 1: 2-3 Negative Pull-Ups
Min 2: 6-8 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 x8
Min 1: 8/8 Single Arm DB Row (Moderate)
Min 2 : 10-12 Prone Reverse Flys
Tandem Rowing Racers (Week 5) (Time)
With a partner (4000m Row)
20 x 200m Row (alternate every 200m)
25 min cap
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