CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization Elbows on Bench
Glutes activation (mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Leg Standing Firehydrant
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
6/leg kneeling HALO plate 35/25
5/leg Lunge+Rev Lunge
3 PVC Split Jerk Complex Practice
Empty Barbell Warm Up:
4 Strict Presses
2 Power Jerks
2 Split Jerks
—rest&repeat if needed—
Skill: Spilt Jerk Complex (5 sets 1 rep @RPE6)
1 REP = 1 PUSH PRESS + 1 POWER JERK + 1 SPLIT JERK
2 sets 2 reps @empty barbell
2-3 sets 1 rep @build weight
5 sets 1 rep @working weight RPE6
20 min work, 60-90 sec rest b/n sets
focus on keeping shoulder down in dip and drive up
traps and armpits up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
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