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!!!!
Specific
Building up to Back Sq. starting weight perform….
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 Hang Clean & Jerk (35/24s)
10 Toes 2 Bar
RX+
AMRAP 15
15/12 Cal Echo
5 Double KB Hang Clean & Jerk (50/35s)
15 Toes 2 Bar
Scaled
AMRAP 25
10/12 Cal Echo
5 Double DB Hang 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 Hang Clean & Jerk (35/24s)
10 Toes 2 Bar
RX+
AMRAP 15
20/15 Cal Row
5 Double KB Hang Clean & Jerk (50/35s)
15 Toes 2 Bar
Scaled
AMRAP 25
15/12 Cal Row
5 Double DB Hang Clean & Jerk (light)
10 Knees 2 Chest or 15 Ab Mat Sit-Up
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