CrossFit Modern – CrossFit

View Public Whiteboard

Warm-up (No Measure)

General:

4 min Row/Bike or Run

-into-

3 sets

5 Ring Rows

5 Single Dumbbell Deadlifts (each side)

5 Dumbbell Strict Press (each side)

10 alt Lunges

10 Banded Tricep Push Downs

Skills and Drills (Checkmark)

Week 2: Ring Muscle-up Progression

Advance:

5 sets:

5 Jump to the Top of the Ring + 3-second Descent

– rest 1 minute between sets –

Intermediate:

5 sets:

3 Jump to Top of the Ring + 3-second Descent

– rest 1 minute between sets –

Beginner:

5 sets:

5 Bench Dips (Slow and controlled Descent)

– rest 1 minute between sets –

* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.

Workout (Time)

Thai Pepper

RX’d

800m Run

20 Alternating Dumbbell Snatches(50/35)

20 Alternating Single Dumbbell Lunges (50/35)

100 Sit-Ups

20 Alternating Single Dumbbell Lunges

20 Alternating Dumbbell Snatches

800m Run

Intermediate

800m Run

20 Alternating Dumbbell Snatches(35/25)

20 Alternating Single Dumbbell Lunges (35/25)

100 Sit-Ups

20 Alternating Single Dumbbell Lunges

20 Alternating Dumbbell Snatches

800m Run

Scaled

400m Run

12 Alternating Dumbbell Snatches(light)

12 Goblet Squats(light)

50 Sit-Ups

12 Goblet Squats

12 Alternating Dumbbell Snatches

400m Run

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)