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)

2-3 Set

3 Back Squats (3 second descent)

:15/15 Pallof Press Hold

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

Back Squat

Every 1:30 x5

1×3 @60%

1×3 @70%

1×2 @75%

2×2 @80%

No pauses on the 1st rep, focus on a controlled descent so you don’t move 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

4 Sets

3:00 On/ 1:00 Off

10 Lateral Burpee Over Bar

5 Front Squats (135/95lbs)

-Remaining Time-

Max Effort Cals Row or Bike

Scaled

4 Sets

3:00 On/ 1:00 Off

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!!!!!

Bike (4 Rounds for calories)