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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row, or Run
1:00 @each
Banded Lat Stretch
2-3 Sets:
:15 “Active” Deadhang
10-12 Scap Pull Ups
:20 Extended Arm Plank
8/8 Body Weight RDLs
EMOM (AMRAP – Reps)
EMOM x12
Min 1 : 8-12 Box Assisted Lat Press Downs
Min 2 : 2-5 Strict Pull-Ups
Min 3 : 4-6 Strict Dips + :30 Dip Support
Scaled option on the Box Lat Press Down will be the PVC Pipe Lat Press Down.
If a banded is needed for strict pull-ups use it to allow for quality technique.
Where I Belong (Time)
RX
For Time:
21 Deadlifts (185/115)
21 Box Jumps (24/20)
21 Toes 2 Bar
15 Deadlifts (225/135)
15 Box Jumps
15 Toes 2 Bar
9 Deadlifts (275/155)
9 Box Jumps
9 Toes 2 Bar
Intermediate
For Time:
21 Deadlifts (155/105)
21 Box Jumps (24/20)
21 Knees 2 Elbow
15 Deadlifts (185/115)
15 Box Jumps
15 Knees 2 Elbow
9 Deadlifts (225/135)
9 Box Jumps
9 Knees 2 Elbow
Scaled
For Time:
21 Deadlifts (light BB)
21 Box Step-Ups
21 Sit-Ups
15 Deadlifts
15 Box Step-Ups
15 Sit-Ups
9 Deadlifts
9 Box Step-Ups
9 Sit-Ups
Time Cap- 20:00
Target Time- Sub 16:00
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