CrossFit Modern – CrossFit
Warm-up
Warm-up (No Measure)
General
4 Min Row/Bike or Run
Mobility
90sec PNF Banded Front Rack R/L
Specific
2 Rounds
5-7 Barbell Good Morning
5 Barbell Squat Jump
5 Muscle Clean
3 Tall Clean
Weightlifting
Power Clean
Every 1:20 x10
1 Pause Power Clean – building
-pause below the knee
Workout
Workout (3 Rounds for reps)
Lanai
RX’d
In Teams of 2
7 Min Max Cal Row
1 Min Rest
6 Min Max Rep Burpee Over Bar
1 Min Rest
5 Min Max Rep Power Clean 155/105
*split calsand reps as needed
3 Scores – Cals, Burpees, Power Cleans
RX+
205/145lb
Scaled
Light Hang Power Clean
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 4Day 2
10-minute EMOM (athletes can start on either skill. Alternate between both for 5 rounds)
Minute 1:
Advanced 3 Rope Climbs
Intermediate 1-2 Rope Climbs
Beginner: 4-6 Rope Pull Ups
Minute 2: Accumulate 20-30 seconds of Active Dead Hang on Rig
Alternate Workout Option:
10 minute EMOM
Odd Minute: 10 Hanging Knee Raises
Even Minute: 7 Burpees
Option 2: Mayhem Mini-Pump –Glutes and Shoulders
Mayhem Mini Pump (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
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