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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
2-3 Sets:
1:30 Bike or Row
5/5 Single Arm Banded Strict Press
5/5 Half Kneeling KB Windmill
10 Alt Lateral Squat
Specific
2-3 Sets: (Building)
2 Snatch Grip Push Press
2 Snatch Push Jerk (Catch lower each rep)
1 Snatch Balance (pause @bottom)
Snatch Balance + OH.Squat (Weight)
Every 1:40 x8
Build to a Heavy Complex
2 Snatch Balance + 3 OH. Squats
During the snatch balance, the purpose/goal is to get comfortable with the timing on receiving a snatch. As well as to help build confidence as well.
When doing this movement, perform a slight dip in the legs with an aggressive drive upward just enough to get the bar off the shoulders and do “push” yourself under the bar with a STRONG LOCKOUT
Ring The Alarm (4 Rounds for time)
RX
E5MOM x4
A) 1000/800m Row (Cap 4:30)
B) 200m Run + 200m Farmer Carry (NOT RUN) 2×50/35lb
You will have 5:00 to complete each “station” at a time.
You will alternate between the two, which gives you 2 rounds at each one.
These should be hard sprints on both movements
Intermediate
E5MOM x4
A) 800m/600m Row (Cap 4:30)
B) 200m Run + 200m Farmer Carry 2×35/25lb
Scaled
E5MOM x4
A) 500/300m Row
B) 200m Run + 100m Farmer Carry
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