CrossFit Modern – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight
2. Workout Prep
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch
Workout
Workout (7 Rounds for time)
Walk this Way
Freedom (RX’d)
Teams of 2
7 Sets (each)
300/250m Row
5 Squat Snatch (135/95)
-Partner 1 completes a full round before switching with Partner 2-
(KG conv: 61/43)
Independence
7 Sets (each)
250/200m Row
5 Squat Snatch (115/80)
(Partner 1 completes full rounds before switching with Partner 2)
(KG conv: 52/36)
Liberty
7 Sets (each)
200/175m Row
10 Dumbbell Snatch (Light)
(Partner 1 completes full rounds before switching with Partner 2)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 3 Day 2 (Checkmark)
Strict Pull-up: Week 3 Day 2
Advanced:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 7 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 3 Box Assist Pull Ups
–rest 90 seconds between sets–
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
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