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 (5 set 5 reps @RPE6-7)
1 set 8 reps @empty barbell
2-3 sets 5 reps @build weight
5 sets 5 reps @RPE6-7 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: Devil In, Devil Out (Time)
RX
Buy in: 10 Single Arm Devil Presses 50/35 (Right)
Then, 3 Rounds of:
8 Burpees
12 Alt DB Snatches 50/35
16 T2B
Cash out: 10 Single Arm Devil Presses 50/35 (Left)
Time cap 16 min
Intermediate
Buy in: 10 Single Arm Devil Presses 35/25 (Right)
Then, 3 Rounds of:
8 Burpees
12 Alt DB Snatches 35/25
16 K2C
Cash out: 10 Single Arm Devil Presses 35/25 (Left)
Time cap 16 min
Scaled
Buy in: 10 Single Arm Devil Presses light (Right)
Then, 3 Rounds of:
8 Down Ups
12 Alt DB Snatches light
16 V-Ups
Cash out: 10 Single Arm Devil Presses light (Left)
Time cap 16 min
Power: Devil In, Devil Out (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
5/5 Single Arm Devil Presses (choose weight)
10 Burpees/Down Ups
12 Alt DB Snatches (choose weight)
16 T2B/K2C/V-Ups
—rest as needed—
Time cap 16 min
Burn: Devil In, Devil Out (AMRAP – Rounds and Reps)
AMRAP 16
3/3 Single Arm Devil Presses 35/25
10 Burpees
12 Alt DB Snatches 35/25
10 T2B/K2C/V-Ups
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