CrossFit Modern – CrossFit
Prep: 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 (1 sets 2 reps @RPE8-9)
1 REP = 1 Clean Pull + 1 Power Clean, drop, reset, perform second rep.
——————
2 sets 2 reps @empty barbell
4-5 sets 2 reps @build weight
1 set 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: Metcon (Time)
RX
1000/800 m Row
40 HR Push Ups
30 DU
20 Air Squats
10 Devil Presses 50/35
Time cap 15 min
Intermediate
1000/800 m Row
40 HR Push Ups (kneeling)
30 DU or 60 Singles
20 Air Squats
10 Devil Presses 35/25
Time cap 15 min
Scaled
800/600 m Row
40 DBs Floor Presses light
60 Singles
20 Air Squats
10 Devil Presses light
Time cap 15 min
Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)
300/250 m Row
12 HR Push Ups (kneeling)
30 DU or 60 Singles
20 Air Squats
8 Devil Presses (choose weight, build or not)
—rest as needed—
Time cap 15
Burn: AMRAP 15 (AMRAP – Rounds and Reps)
300/250 m Row
10 HR Push Ups (kneeling)
30 DU or 60 Singles
10 Air Squats
5 Devil Presses 35/25
Recent Comments