CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling 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/Side Kneeling Firehydrant
10 Ultimate Side Plank
10/Side Step
10 Monster Walk
10/Leg 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)
10 Bird Dog in Bear Crawl W/block (total, knee off the ground)
Skill: Front Squat (1 set 5 reps @7-9)
1 set 8 reps @empty barbell
4-5 sets 5 reps @build weight
1 sets 5 reps @RPE7-9 working weight
in remaining time
2-3 sets 5 reps @RPE5-6/ minus 10% of the 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: More Legs (Time)
RX
4 Rounds of:
16 Alt Fr Rack Rev Lunge 135/105
15 T2B
15/12 cal Bike
Time cap 17 min
Intermediate
4 Rounds of:
16 Alt Fr Rack Rev Lunge 115/85
15 K2C
15/12 cal Bike
Time cap 17 min
Scaled
4 Rounds of:
16 Alt Fr Rack Rev Lunge light
15 V-Ups
12/9 cal Bike
Time cap 17 min
Power: More Legs (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
16 Alt Fr Rack Rev Lunge (choose weight, build or not)
15 T2B/K2C/V-Ups
10 cal Bike
rest as needed
Time cap 17 min
Burn: More Legs (AMRAP – Rounds and Reps)
AMRAP 17
16 Alt Fr Rack Rev Lunge 95/65
10 T2B/K2C/V-Ups
9 cal Bike
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