CrossFit Modern – CrossFit
Warm-up (No Measure)
General
2-3 Sets:
1:30 Bike or Row
5-7 Tempo Push-Ups
10 Alt. Lateral Squats
5-7 Up-Downs
7-10 Spanish Squats (2 -3 second pause)
NO HIP ROCKING ON THE SHOULDER TAPS!!!!
Specific
Building up to Back Sq. starting weight perform….
2-3 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 1:15 x5
1×3 @60%
1×3 @70%
1×2 @75%
2×2 @80%
No pauses on the 1st rep, focus on a controlled decent so you do not miss-grove and end up out of position. Speed out of the bottom as if you are trying to jump over a skyscraper.
Semi-Pro (4 Rounds for reps)
RX
3:00 On/ 1:00 Off x4
10 Lateral Burpee Over Bar
5 Front Squats (135/95lbs)
-Remaining Time-
Max Effort Cals Row or Bike
RX+
3:00 On/ 1:00 Off x4
10 Lateral Burpee Over Bar
5 Front Squats (155/105lbs)
-Remaining Time-
Max Effort Cals Row or Bike
Scaled
3:00 On/ 1:00 Off x4
5 Lateral Burpee Over Bar
5 Front Squats (light)
-Remaining Time-
Max Effort Cals Row or Bike
These are max effort sprints!
Calories are what matter!!!!!
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