CrossFit Modern – CrossFit

View Public Whiteboard

Warm Up (No Measure)

General

3 Min Row, Bike, Run, or Jump Rope

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

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

Specific

2 Sets

7-10 Banded Good Morning

5-7 Ring Row

5/5 Single Arm Push Press (slow eccentric)

5-7 Box Jump

Shoulder Press

1 set x 6 reps @empty barbell

3-5 sets x 3-5 reps @building

6 sets x 4 reps @ RPE 7-8

18 min cap

use the same weight for all sets

()

Comp: Metcon (AMRAP – Rounds)

RX

EMOM 20 (10 rounds)

Min 1 – 3 Clean and Jerks 155/105lb + 5 Burpee Over Bar

Min 2 – 100m Run

Intermediate

EMOM 20

Min 1 – 3 Clean and Jerks 115/85lb + 4 Burpee Over Bar

Min 2 – 100m Run

Scaled

EMOM 20

Min 1 – 3 Clean and Jerks 75/55lb + 3 Burpee Over Bar

Min 2 – 100m Run

Power: 4-6 Rounds for Quality (AMRAP – Rounds and Reps)

20 Min Cap

3 Clean and Jerks (choose weight or build)

5 Burpee Over Bar

100m Run

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Clean and Jerks

5 Burpee Over Bar

200m Run

scale to allow continuous movement