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CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
3:00 Bike, Row or Run
(increasing pace)
-into-
2 Sets:
20 Mini Band Side Steps
5 Mini Band Squats
5-7 Up-Downs
:20 Hollow Hold
Specific
3 Sets: (Building)
2 RDLs
2 Hang Muscle Cleans
2 Tall Cleans
Dubs + Hang Power Clean (Weight)
RX
Every 1:30×10
30 Double Unders
1 Hang Power Clean
Intermediate
Every 1:30×10
20 Double Unders
1 Hang Power Clean
Scaled
Every 1:30×10
20-50 Single Unders
1 Hang Power Clean
Build to a heavy Hang Power for the day. This does not mean a new 1RM, the goal is to build to a heavy weight under aerobic fatigue.
RX, try to go unbroken each set of double Unders
Ridiculous 6 (Time)
RX
For Time:
50 Wallballs (20/14)
30 Toes 2 Bar
50 Wallballs
30 Hang Power Clean 115/85lb
Intermedaite
For Time:
40 Wallballs (20/14)
30 Toes 2 Bar
40 Wallballs
30 Hang Power Clean 95/65lb
Scaled
For Time:
40 Wallballs (20/14)
30 Knee Raise or Sit up
40 Wallballs
30 Hang Power Clean @light
Time Cap- 14:00
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