CrossFit Modern – CrossFit
Warm-up (No Measure)
General:
4 Min Row/Bike or Run
2-3 Sets
7-10 Pass Through
20 Alt Shoulder Tap
10 Lateral Squat
Snatch
15 Minutes to Build
1 Segmented Snatch Pull + Pause
1 Low Hang Snatch
1 Overhead Squat
EXECUTION:
Pause at knees
Pause at hips
Punch – shrug – pull – PAUSE
Reset as needed at hips
Low hang snatch
Overhead squat
Workout (Time)
We are Never Ever Getting Back Together
RX’d
Partner Workout:
400m Run (together)
30Wall Walks
800m Run (together)
60 Overhead Squats (95/65)
400m Run (together)
RX+
Partner Workout:
400m Run (together)
30 Wall Walks
800m Run (together)
60 Overhead Squats (135/95)
400m Run (together)
Intermediate
Partner Workout:
400m Run (together)
20 Wall Walks
800m Run (together)
60 Overhead Squats (75/55)
400m Run (together)
Scaled
Partner Workout:
200m Run (together)
20 Wall Walks
400m Run (together)
60 Dumbbell Front Squats (light)
200m Run (together)
Target time: 14-16 minutes
Time cap: 20 minutes
Coodown/Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Recent Comments