CrossFit Modern – CrossFit
Warm-up (No Measure)
General:
4 min Row/ Bike or Run
-into-
6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
5 Up Downs
8 Lateral Hops Over Bar
Clean
Every 1:30 x 8
1 Hang Clean High Pull
1 Hang Power Clean
1 Front Squat
-reset-
1 Squat Clean
all sets done at 55-65% of 1RM
Workout (AMRAP – Reps)
Habanero
RX’d
12 min AMRAP
1-3-5-7-9….
Power Cleans (135/95)
Front Squats (135/95)
Burpee Over Bar
RX+
12 min AMRAP
1-3-5-7-9….
Power Cleans (155/105)
Front Squats (155/105)
Burpee Over Bar
Intermediate
AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
Scaled
AMRAP 12 Minutes
1-3-5-7-9….
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
Large Class Option (Time)
Teams of 2 (1:1)
AMRAP 12 Minutes
1-2-3-4-5-6-7-8-9-10….
Power Cleans (135/95)
Front Squats (135/95)
Burpee Over Bar
-Partner 1: Odd rounds (1-3-5..)
-Partner 2: Even rounds (2-4-6..)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
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