CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Lying T-4 Rotation
20 90/90 + progression
5/5 T-4 Rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Core Activation:
30 sec ‘Crocodile Breathing’
20 sec/20 sec Side Plank (last 5 sec leg up)
10 Alt Bird Dog w/block ‘Draw A Square’
Glutes activation (with mini band below the knees):
10/10 Side Steps + 10/10 Standing Firehydrant
10/10 Monster Walk
10 Air Squats Band on Ankles
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
10 Alt Plank + Shoulder Taps w/Block
10 Alt Lateral Split Squats
Empty Barbell Warm Up:
2 Snatch Pull (no explosion, focus on hip hinge)
2 Muscle Power Snatches (Pocket)(Active Neck No Head Motions)
2 Overhead Squats w/2 sec Pause in the Bottom
2 Muscle Squat Snatches (w/hip contact)
–rest&repeat if needed–
Skill: Snatch Pull + Snatch (2 sets 2 reps RPE6-7)
1 Rep = 1 Snatch Pull + 1 Snatch (Power or Squat)
———-
1 set 2 reps @empty bar
3-5 sets 2 reps @build weight
2 sets 2 reps @RPE6-7
build weight for 20 min , 60-90 sec rest b/n sets
focus on START POSITION: place your body weight over the bar
stay over the bar when pull
keep barbell on the same distance from your legs until hip contact
Comp: Metcon (Time)
RX
40/32 cal Row
30 KB Swings 53/35
20 KB Goblet Squats 53/35
10 Burpees
20 KB Goblet Squats 53/35
30 KB Swings 53/35
40/32 cal Row
Time cap 18 min
Intermediate
40/32 cal Row
30 KB Swings 35/25
20 KB Goblet Squats 35/25
10 Burpees
20 KB Goblet Squats 35/25
30 KB Swings 35/25
40/32 cal Row
Time cap 18 min
Scaled
32/24 cal Row
30 KB Rus Swings light
20 KB Goblet Squats light
10 Down Ups
20 KB Goblet Squats light
30 KB Rus Swings light
32/24 cal Row
Time cap 18 min
Power: 3-5 Rounds For Quality: (AMRAP – Rounds)
16/12 cal Row
12 KB (Rus) Swings (choose weight, build or not)
10 KB Goblet Squats (choose weight, build or not)
5 Burpees or Down Ups
—rest as needed—
Time cap 18 min
Burn: AMRAP 18 (AMRAP – Rounds and Reps)
12/9 cal Row
10 KB Swings 35/25
8 KB Goblet Squats 35/25
5 Burpees or Down Ups
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