CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Sets:

Bike or Row

:30 @easy pace

:20 @moderate pace

:10 @sprint pace

Specific

2-3 Sets:

10 Banded Pull-Apart

:20 Hollow Hold

5/5 Lateral Box Step Ups

10-15 Banded High Pull

3 Dip to Vertical Jump

Double-Unders

EMOM x4

20-40 Single Under/Double Under

This is just to get the movement patters “firing”.

If you just learned double under and today you are going for a max set, you will perform singles here. If you are going for a max set of cross-over singles, double will be taken place here.

AMRAP 5

1-3 attempts to find a new unbroken set of Double Unders or Cross-Over Singles

Take an elongated rest before attempts, this will allow you to regain your composer and allow the heart rate to drop just a little.

I was going to tell a pizza joke, but it was too cheesy. (5 Rounds for reps)

RX

5 Sets:

Every 2:00

10/8 Cal Echo Bike or Row

5 Box Jump, Step Down (24/20)

-remaining time-

Max Effort Power Cleans (155/105)

-3:00 Rest-

Score is total number of power cleans at the end.

This is a HARD EFFORT sprint, that is why you have 3:00 worth of rest.