CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
5/5 Foam Roller Rolls Out
20 90/90 + progression
5/5 T-4 rotation in Lunge
8 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/5 Curl Up (5-10 lbs Plate on Stomach)
20/20 sec Side Plank (last 5 sec Leg Up)
4 Alt Bird Dog 10 sec Hold w/block on small side
Glutes activation (mini band below the knees):
10 Hip Bridges + Knees Out
10 Horizontal Squat Knees Of The Ground
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/5 Rotational Plank
5 180 rotation Jump
Empty Barbell Warm Up:
2 Clean Pull + Muscle Power Cleans (Pocket)
2 Mid Shin Muscle Power Cleans
2 Mid shin Pulls + Power Clean
-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
Comp: Open 22.1 (AMRAP – Rounds and Reps)
RX
AMRAP 15
3 Wallwalks
12 DB Snatches 50/35
15 Box Jump Overs 24/20
Intermediate
AMRAP 15
3 Wallwalks (half way is fine)
12 DB Snatches 35/25
15 Box Jump Overs
Scaled
AMRAP 15
3 Box/Pike Walk Out
12 DB Snatches light
15 Box Step Ups
Power: Open 22.1 (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
3 Wallwalks
12 DB Snatches (choose weight, build or not)
15 Box Jump Overs or Step Ups
—rest as needed—
Time cap 15 min
Burn: Open 22.1 (AMRAP – Rounds and Reps)
AMRAP 15
2 Wallwalks or Box/Pike Walk Out
10 DB Snatches 35/25
10 Box Jump or Step Ups
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