CrossFit Modern – CrossFit
Warm-up (No Measure)
General:
6 Min Row/Bike or Run
2 Rounds
3/3 WGL
5/5 SL Calf Raise w/Eccentric Lower
15 Russian KBS
7/7 Banded Box Step Up
Workout (AMRAP – Rounds and Reps)
Amrap 30
200m Run
18 Box Jump Over 24/20″
6 Devils Press 35/25lb
18 DB Thruster 35/25lb
20/16 Cal Row
Scaled:
200m Run
18 Box Jump Over
6 Devils Press Light
18 DB Thruster Light
20/16 Cal Row
Rx+:
200m Run
18 Box Jump Over 24/20″
6 Devils Press 50/35lb
18 DB Thruster 50/35lb
20/16 Cal Row
FOCUS:
Thruster – Applying the focus of your attention into balance through your feet will enhance the quality of each rep through stability. This will save energy, build confidence, and increase work capacity. Apply it, not just when instability occurs and not just on the first or last rep. Every rep.
Box Jump – Focus on landing softly on top of the box with each rep. Applying your focus consistently in this way will increase stability as well as encourage tempo and timing of the movement appropriate to individual skill.
Accessory (10 Rounds for reps)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
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Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
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