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CrossFit Modern – CrossFit

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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)

Check Your Gymnastics (AMRAP – Rounds and Reps)

RX

2 rounds of:

10 Thrusters 95/65

10 Chin Ups

Rest 1 min, then:

2 rounds of

8 Thrusters 125/85

8 Chest-to-Bar Pull Up

Rest 1min, then:

AMRAP in remaining time

5 Thrusters 145/105

5/3 Bar Muscle Up

Intermediate

2 rounds of:

10 Thrusters 75/55

10 Kipping Chin Ups

Rest 1 min, then:

2 rounds of

8 Thrusters 95/65

8 Kipping C2B

Rest 1min, then:

AMRAP in remaining time

5 Thrusters 105/75

5/3 Jumping Bar Muscle Up

Scaled

2 rounds of:

10 Thrusters 45/35

10 Ring Rows

Rest 1 min, then:

2 rounds of

8 Thrusters 65/45

8 Banded Pull Ups

Rest 1min, then:

AMRAP in remaining time

5 Thrusters 85/55

5 Ring Rows + 5 Push Ups

Time cap 18 min

Power: Check Your Gymnastics (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 18 min):

8 Thrusters

8 Chin Up/C2B/MU

rest as needed

(choose weight and build gymnastic progression thou rounds)

Burn: Check Your Gymnastics (AMRAP – Rounds and Reps)

AMRAP 18

8-12 DB Thrusters 35/25

5-10 Ring Rows or PU

9/7 cal Bike