CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
Bike or Row
:30 @easy pace
:20 @moderate pace
:10 @sprint pace
2-3 Sets:
10 Banded Pull-Apart
10 Alt. Walking Lunges
10 Banded High Pulls (Slow Decent)
3 Dip to Vertical Jump
Modern M.M.C (2 Rounds for weight)
Every 1:00 x8 (Alt. Movements)
A) Seated DB Z-Press 8-10 reps
B) BB Curls 10-12 reps
Clean
OTM 12
1 Clean (power or squat)
Build to a Heavy Single
I’ve just written a song about tortillas; actually, it’s more of a w-rap. (2 Rounds for time)
RX
For Time
9-6-3
Cal Echo Bike
Power Clean (135/95)
-4:00 Rest-
For Time:
9-6-3
Cal Echo Bike
Power Clean (135/95)
RX+
For Time
9-6-3
Cal Echo Bike
Power Clean (185/115)
-4:00 Rest-
For Time:
9-6-3
Cal Echo Bike
Power Clean (185/115)
Scaled
For Time
9-6-3
Cal Echo Bike
Power Clean (light)
-4:00 Rest-
For Time:
9-6-3
Cal Echo Bike
Power Clean (light)
Row Option
12-10-8 Cals
Time Cap- 5:00
Complete set one of the 9-6-3; if you finish before the time cap then that rest is added onto the 4:00 rest that everyone gets.
The goal is to match the times for each round, with that being said each of these are an ALL OUT EFFORT SPRINT.
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