CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

3-4 Set

3 Back Squats (3 second decent)

:15/15 Pallof Press Hold

Focus on the Pallof Press is to reenforce bracing for the heavy back squats.

Back Squat

Every 3:00 x7

1×4 @70%

1×4 @75%

1×2 @80%

1×2 @85%

3×1 @90%+

First rep on every set has a 3 SECOND PAUSE .

If you are feeling strong, going above 90% is okay, DO NOT attempt a new 1RM.

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.

I just flew into town and my arms are so tired. (Time)

RX

For Time:

2 Rounds

10 Shoulder Press 95/65lb

100m Suitcase Carry 1x 53/35lb

15 Push Press 95/65lb

100m Suitcase Carry

20 Push Jerk 95/65lb

100m Suitcase Carry

Scaled

For Time:

2 Rounds

10 Shoulder Press @light-moderate

100m Suitcase Carry @moderate

15 Push Press

100m Suitcase Carry

20 Push Jerk

100m Suitcase Carry