CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Lying T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific
2 Sets
10-20 Alt Shoulder Tap
8/8 Side Step + 8/8 Standing Fire Hydrant
10 Alt Lateral Squat
Shoulder Press
1 set 8 reps @empty barbell
2-3 sets 5 reps @build weight
5 sets 5 reps @RPE6-7 working weight
20 min work, 60-90 sec rest between sets
Rebrace on Top
Comp: 15 Min Cap (Time)
RX
For Time:
Buy In: 30 Wall Ball 20/14lb
Then, 3 Rounds of:
15 Box Jump 24/20″
15 Toe to Bar
Cash Out: 30 Wall Ball
Intermediate
For Time:
Buy In: 30 Wall Ball 20/14lb
Then, 3 Rounds of:
10 Box Jump 24/20″
10 Toe to Bar
Cash Out: 30 Wall Ball
Scaled
For Time:
Buy In: 30 Wall Ball
Then, 3 Rounds of:
10 Box Jump @low
10 Hanging Knee Raise
Cash Out: 30 Wall Ball
Power: 3-5 Rounds for Quality (Time)
15 Min Time Cap
20 Wall Balls
10-15 Box Jump
10-15 Toe to Bar
Rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Wall Balls
10-15 Box Jump
10-15 Toe to Bar (or Hanging Knee Raise)
Scale to allow continuous movement
Recent Comments