CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 Rotation
20 90/90 + progression
5/side T-4 Rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Core Activation:
30 sec ‘Crocodile Breathing’
20 sec/side Side Plank (last 5 sec leg up)
10 Bird Dog w/block ‘Draw A Square’
Glutes activation (with mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Side Standing Firehydrant
10 Air Squat Band on Ankles Arms Behind The Head Posture Control
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
10 +10 Weighted Dead Bug w/light plates and block
5/5/5 PVC 3 Levels of Spine Control Deadlift Practice
Empty Barbell Warm Up:
2 Snatch Grip Deadlift
2 Muscle Snatches (Pocket)
2 Overhead Squats 2 sec Pause in the bottom
2 Squat Snatches
-repeat if needed-
Skill: Snatch Accessory Complex (1 sets 1 rep @RPE6-7)
1 rep consists of:
1 Snatch Grip Deadlift
1 Squat Snatch
———————————–
1 set 1 rep @empty barbell
3-5 sets 1 reps @build weight
1 sets 1 reps @working weight RPE 6-7
in remaining time
2-3 sets 1 rep @minus 10% of working weight
build weight for 20 min , 60-90 sec rest b/n sets
focus on START POSITION: deactivate your delts, engage your lats, keep back parallel to the floor
stay over the bar when pull
keep barbell on a the same distance from your legs until hip contact
Comp: Mini Rounds (Calories)
RX
3 sets x AMRAP 4 min
—rest 1 min b/n sets—-
2 Rounds of:
6/6 Single Arm KB Snatch 35/26
12 T2B
max cal Bike in remaining time
Intermediate
3 sets x AMRAP 4 min
—rest 1 min b/n sets—-
2 Rounds of:
6/6 Single Arm KB Snatch 26/20
12 K2C
max cal Bike in remaining time
Scaled
3 sets x AMRAP 4 min
—rest 1 min b/n sets—-
2 Rounds of:
6/6 Single Arm KB Snatch light
15 V-Ups
max cal Bike in remaining time
Power: Mini Rounds (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
6/6 Single Arm KB Snatch (choose weight, build or not)
12 T2B/K2C/V-Ups
12/9 cal Bike
—rest as needed—
Time cap 14 min
Burn: Mini Rounds (AMRAP – Rounds and Reps)
AMRAP 14
6/6 Single Arm KB Snatch 35/25
12 T2B/K2C/V-Ups
12/9 cal Bike
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