CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

2-3 Sets:

1:30 Bike or Row (Increasing effort)

:30 Alt. Plank Shoulder Taps

20 Mini Band Side Steps

7-10 Spanish Squats (2 -3 second pause)

NO HIP ROCKING ON THE SHOULDER TAPS!!!!

3-4 Set

3 Back Squats (3 second decent)

2 Seated Vertical Jump

Use the bench for the seated vertical jump.

Back Squat

Every3:00 x7

1×4 @70%

1×4 @75%

1×3 @80%

4×2 @85%

First rep on every set has a 3 SECOND PAUSE .

The percentages can be used as a guide; there will be somedays you come in and these either feel light, just right or even too heavy.

If you have a day where it feels too heavy drop the weight by a few lbs and focus on hitting the rep scheme the way it is written.

Would a cardboard belt be a waist of paper? (Row Option) (AMRAP – Rounds and Reps)

RX

AMRAP 15

15/12 Cal Echo

5 Double KB Clean & Jerk (35/24s)

10 Toes 2 Bar

Scaled

AMRAP 25

10/12 Cal Echo

5 Double KB Clean & Jerk (light)

10 Knees 2 Chest or 15 Ab Mat Sit-Up

Would a cardboard belt be a waist of paper? (Row Option) (AMRAP – Rounds and Reps)

RX

AMRAP 15

20/15 Cal Row

5 Double KB Clean & Jerk (35/24s)

10 Toes 2 Bar

Scaled

AMRAP 25

15/12 Cal Row

5 Double KB Clean & Jerk (light)

10 Knees 2 Chest or 15 Ab Mat Sit-Up