CrossFit Modern – CrossFit

Warm Up

General

Inch Worm

Quad Stretch

Knee Hug

High Kicks

Samson Lunge

Lateral Lunge

High Knees

Butt Kicks

BB Warm Up

3-5 Reps Each

BB Good Morning

Muscle Clean

Hang Power Clean

Front Squat

Clean Complex

OTM 10

1 Power Clean

1 Low Hang Power Clean

Use the same weight for all sets. ~55-65%

Vertical extension, fast turnover, strong receiving position.

Metcon (Time)

RX

For Time

55/45 Cal Bike

55 Burpee Over Bar

55 Hang Power Clean 115/75lb

55 HSPU

22 Min Cap

RX+

For Time

55/45 Cal Bike

55 Burpee Over Bar

55 Hang Power Clean 135/95lb

55 HSPU

MaRX

For Time

55/45 Cal Bike

55 Burpee Over Bar

55 Hang Power Clean 95/65lb

55 HSPU

Intermediate

For Time

55/45 Cal Bike

55 Burpee Over Bar

55 Hang Power Clean 95/65lb

55 L-Sit DB Press 2×30/20lb

Scaled

For Time

55/45 Cal Bike

55 Burpee or Up/Down

55 Hang Power Clean @light

55 L-Sit DB Press @light