CrossFit Modern – CrossFit
Warm Up
General
w/A Partner
6 Rounds Alternating
Partner 1: 30s Bike
Partner 2: 10s Planks (right, center, left)
Mobility
PNF Banded Front Rack
7-10 Sciatic Floss each side
10 alt Quad Stretch
Specific
2 Sets
10/10 Banded Side Step + Fire Hydrant
10 Banded High Pull
10/10 Banded Press
6 Lateral Squat
PVC/BB Warm Up
w/PVC
Turnover
Footwork
Tall Clean
Tall Jerk
w/BB
Muscle Clean
Low Hang Power Clean
Push Press
Front Squat
Metcon
With a 30 minute running clock. Complete both Part A and Part B.
Pt. A: Metcon (AMRAP – Reps)
RX
5 Rounds
2:00 on/1:00 off
5 Clean and Jerks 115/85lb
10 Burpee Over Bar
Max Reps Bar Muscle Up in Remaining Time
RX+
5 Rounds
2:00 on/1:00 off
5 Clean and Jerks 135/95lb
10 Burpee Over Bar
Max Reps Bar Muscle Up in Remaining Time
Intermediate
5 Rounds
2:00 on/1:00 off
5 Clean and Jerks 95/65lb
10 Burpee Over Bar
Max Reps CTB Pull Up in Remaining Time
Scaled
5 Rounds
2:00 on/1:00 off
5 Hang Clean and Jerks @light-moderate
10 Burpee Over Bar
Max Reps Ring Row in Remaining Time
Clean Complex
15 Min to Build to a Heavy Complex
1 Clean
1 Hang Clean
2 Front Squats
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