CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

7-10 Kneeling Foam Roller Rolls Outs w/mini band

Specific

2 Sets

5/5 Half Kneeling Plate Halo

7-10 Reverse Fly

5 Tempo Goblet Squat

BB Warm Up

2 Sets

3 Muscle Snatch

3 Tall Snatch

3 Power Snatch

Power Snatch

1 set x 3 reps @empty barbell

3-5 sets x 3 reps @building

3 sets x 2 reps @ RPE 7.5 (slightly heavier than last week)

20 Min Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16

24 Double Under

12 alt DB Snatch 50/35lb

6 HSPU

Intermediate

AMRAP 16

24 Double Under

12 alt DB Snatch 35/25lb

3 HSPU

Scaled

AMRAP 16

24 Double Under

12 alt DB Snatch 30/20lb

6 Pike HSPU

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

16 Min Cap

24 Double Under

12 alt DB Snatch (choose weight or build)

6 HSPU or Pike HSPU

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

24 Double Under or 48 Single Unders

12 alt DB Snatch

6 Pike HSPU or Push Up

scale to allow continuous movement