CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
20s Side Plank Each Side
8/8 Single Leg Hip Bridge
8 Bird Dog
7-10 BB Good Morning
Wk5: Deadlift (3×3)
1 set x 5-7 reps @empty barbell
3-5 sets x 2-4 reps @building
3 sets x 2 reps @ RPE 9(~90%)
20 min work, rest 60-90 sec b/n sets
Controlled reps, do not bounce.
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15
12/10 Cal Bike
10 alt DB Hang Clean and Jerk 50/35lb
6 Toe to Bar
Intermediate
AMRAP 15
12/10 Cal Bike
8 alt DB Hang Clean and Jerk 35/25lb
4 Toe to Bar
Scaled
AMRAP 15
12/10 Cal Bike
8 alt DB Hang Clean and Jerk 25/15lb
6 Hanging Knee Raise
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
15 Min Cap
12/10 Cal Bike
8 alt DB Hang Clean and Jerk (choose weight or build)
6 Toe to Bar
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12/10 Cal Bike
8 alt DB Hang Clean and Jerk
6 Toe to Bar or Knee Raise
scale to allow continuous movment
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