CrossFit Modern – CrossFit
Prep: 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
8 Thoracic Mobilization Elbows On Bench
10 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
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
Empty Barbell Warm Up:
2 Strict Presses
2 Push Presses
2 Power Jerks
2 Split Jerks
—rest&repeat if needed—
Skill: Spilt Jerk Complex (3 sets 1 rep @RPE7-8)
1 REP = 1 PUSH PRESS + 1 POWER JERK + 1 SPLIT JERK
2 sets 2 reps @empty barbell
3-5 sets 1 rep @build weight
3 sets 1 rep @working weight RPE7-8
20 min work, 60-90 sec rest b/n sets
lower back locked in Neutral
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)
Comp: A lot of WALLBALLS (AMRAP – Rounds and Reps)
RX
100 Wallballs 20/14
*every time you drop a ball do 5 Burpees
in remaining time AMRAP
8 T2B
4/4 Single Arm KB Snatch 35/25
Time cap 16 min
Intermediate
100 Wallballs
*every time you drop a ball do 5 Burpees
in remaining time AMRAP
8 K2C
4/4 Single Arm KB Snatch 25/15
Time cap 16 min
Scaled
100 Wallballs
*every time you drop a ball do 5 Burpees
in remaining time AMRAP
8 V-Ups
4/4 Single Arm KB Snatch light
Time cap 16 min
Power: A lot of WALLBALLS (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
15 Wallballs 20/14 (or 30/20)
10 T2B/K2C/V-Ups
5/5 Single Arm KB Snatch ( choose weight, build)
—rest as needed—
Time cap 16 min
Burn: A lot of WALLBALLS (AMRAP – Rounds and Reps)
AMRAP 16
10 Wallballs 20/14
10 T2B/K2C/V-Ups
5/5 Single Arm KB Snatch 25/15
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