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
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
10/10 Side Step
10/10 Monster Walk
10/10 Standing Firehydrant
10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)
Core
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors and Posture Control)
10/4 direction Bear Crawl w/block
Build: Back Squat (3 sets 8 reps @RPE6-7)
1 set 8 reps @empty barbell
2-3 sets 8 reps @build weight
3 sets 8 reps @RPE6-7 working weight
20 min work , 60-90 sec rest b/n sets
Chin Down, Chest Up
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: Suitcase in Focus (AMRAP – Rounds and Reps)
RX
AMRAP 15
30 DU
15 Wallballs 20/14
100 m KB Suitcase Carry 53/35 (50 m arm switch)
Intermediate
AMRAP 15
30 DU or 60 Singles
15 Wallballs
100 m KB Suitcase Carry 35/25 (50 m arm switch)
Scaled
AMRAP 15
30 Singles
15 Wallballs light
100 m KB Suitcase Carry light (50 m arm switch)
Power: Suitcase in Focus (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
30 DU or 60 Singles
15 Wallballs (choose weight)
100 m KB Suitcase Carry (choose weight, build) (50 m arm switch)
–rest as needed—
Time cap 15 min
Burn: Suitcase in Focus (AMRAP – Rounds and Reps)
AMRAP 15
30 DU or Singles
10 Wallballs 20/14
100 m KB Suitcase Carry 35/25 (50 m arm switch)
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