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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam roller rolls outs
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/Side Kneeling Firehydrant
10/Leg Ultimate Side Plank
Specific:
6/leg kneeling HALO plate 35/25
5/leg Lunge+Rev Lunge
3 PVC Split Jerk (pause in catch, check your feet work)
Split Jerk (1 rep *3 sets @RPE7)
1 Behind the Head Split Jerk
1 Front Rack Split Jerk
—-
1 rep *1 set @empty barbell
1 rep*1 set @1st weight
1 rep *2 sets @build weight
1 rep*3 sets @working weight RPE7
20 min work
focus on keeping shoulder down in dip and drive up
traps up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Skill: Power Clean + Split Jerk (3 sets 1 rep @RPE8-9)
1 rep consists of
1 Power Clean
2 Split Jerks
—-
2 rep *1 set @empty barbell
2 rep*1 set @1st weight
1 rep *2-3 sets @build weight
1 rep*3 sets @working weight RPE8-9
20 min work, 90 sec rest
focus on keeping shoulder down in dip and drive up
traps and armpits up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: Open 24.1 (Time)
RX
21 DB Snatch Arm 1 50/35
21 Lat Burpees Over DB
21 DB Snatch Arm 2 50/35
21 Lat Burpees Over DB
15 DB Snatch Arm 1 50/35
15 Lat Burpees Over DB
15 DB Snatch Arm 2 50/35
15 Lat Burpees Over DB
9 DB Snatch Arm 1 50/35
9 Lat Burpees Over DB
9 DB Snatch Arm 2 50/35
9 Lat Burpees Over DB
Time cap 15
Intermediate
21 DB Snatch Arm 1 35/25
21 Lat Burpees Over DB
21 DB Snatch Arm 2 35/25
21 Lat Burpees Over DB
15 DB Snatch Arm 1 35/25
15 Lat Burpees Over DB
15 DB Snatch Arm 2 35/25
15 Lat Burpees Over DB
9 DB Snatch Arm 1 35/25
9 Lat Burpees Over DB
9 DB Snatch Arm 2 35/25
9 Lat Burpees Over DB
Time cap 15
Scaled
21 DB Snatch Arm 1 light
21 Lat Burpees Over DB
21 DB Snatch Arm 2 light
21 Lat Burpees Over DB
15 DB Snatch Arm 1 light
15 Lat Burpees Over DB
15 DB Snatch Arm 2 light
15 Lat Burpees Over DB
9 DB Snatch Arm 1 light
9 Lat Burpees Over DB
9 DB Snatch Arm 2 light
9 Lat Burpees Over DB
Time cap 15
Power: Open 24.1 (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
5-10 DB Snatch Arm 1
10 Lat Burpees Over DB
5-10 DB Snatch Arm 2
10 Lat Burpees Over DB
Rest as needed
(choose weight, build it or not)
Time cap 15 min
Burn: Open 24.1 (AMRAP – Rounds and Reps)
AMRAP 15
8 DB Snatch Arm 1 35/25
10 Lat Burpees Over DB
8 DB Snatch Arm 2 35/25
10 Lat Burpees Over DB
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