CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up (5-10 lbs Plate on Stomach)
20 sec/ Side Plank
10 Bird Dog w/fist in palm block on small side
Glutes activation (mini band below the knees):
10 Hip bridges
10 Horizontal squat
10/side Kneeling Fire hydrant
10 Ultimate side plank
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
5/leg Airplane
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/side Rotational Plank
5 180 rotation Jump
Empty Barbell Warm Up:
2 Muscle Power Cleans (Pocket)
2 Mid Shin Muscle Squat Cleans
2 Front Squat w/2 sec Pause in the Bottom
-repeat if needed-
Skill: Clean Pull + Power Clean (2 sets 2 reps @RPE7)
1 set 2 rep @empty barbell
4-5 sets 2 reps @build weight
2 sets 2 reps @working weight RPE7
build weight for 20 min, 60-90 sec rest b/n sets
focus on staying over the bar till hip contact
keep barbell slightly off the body during the pull
active lats, s houlders back and down on start, spend some time to set it up
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