CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam roller rolls outs
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (mini band below the knees):
10/Side Step
10 Monster Walk
10/Leg Standing Firehydrant
10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
10 Plank plus Taps w/block
10 Dbs Strict Press light
Skill: Power Jerk (3 reps 3 sets @RPE6)
1 set 5 reps @empty barbell
3-4 sets 3 reps @build weight
3 sets 3 reps @RPE6
20 min work. 60-90 sec rest b/n sets
focus on keeping shoulder down in dip and drive up
traps up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: Friday Sweat (AMRAP – Rounds and Reps)
RX
Buy-In: 400 m Run
AMRAP in remaining time
10 HSPU
16 Alt DB Box Step Ups 35/25
Time cap 15
Intermediate
Buy-In: 400 m Run
AMRAP in remaining time
10 HSPU
16 Alt DB Box Step Ups 25/15
Time cap 15
Scaled
Buy-In: 200 m Run
AMRAP in remaining time
10 Pike/Box Push Up
16 Alt DB Box Step Ups light
Time cap 15
Power: Friday Sweat (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
200 m Run
10 HSPU/Box/Pike Push Ups
16 Alt DB Box Step Ups (choose weight, build or not)
—Rest as needed—
Time cap 15
Burn: Friday Sweat (AMRAP – Rounds and Reps)
AMRAP 15
200 m Run/Row
8 HSPU or Box/Pike Push Ups
10 Alt Dbs Box Step Ups
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