CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5/5 Sciatic Floss
30-40s Couch Stretch
Specific
2 Sets
10-20s Hollow Hold
5/5 SL RDL
5 Goblet Squat + Hold
6 alt Lateral Squat
BB Warm Up
w/PVC
Turnover
Footwork
Scarecrow
w/BB
3×3 Low Hang Muscle Snatch (light building)
Weightlifting
Snatch Complex
7-10 Sets
1 Segmented Snatch Deadlift
-drop/reset-
1 Snatch Pull
-drop/reset-
1 Power Snatch
1 Overhead Squat
20 Min Cap
Comp: Metcon (Time)
RX
20-15-10-5
Cal Bike (women cals: 16-12-8-4)
Burpee Over DB
Alt DB Snatch 50/35lb
16 Min Cap
Intermediate
20-15-10-5
Cal Bike (women cals: 16-12-8-4)
Burpee Over DB
Alt DB Snatch 35/25lb
Scaled
15-12-9-6
Cal Bike (women cals: 12-10-7-5)
Burpee Over DB
Alt DB Snatch 25/15lb
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