CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip Bridges w/Knee Out on Top
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
10/10 Side Step +10/10 Standing Firehydrant
10/10 Monster Walk
10 Air Squats w/Mini Band Below Knee Arms Behind The Head
Core
5/5 Air Plane w/mini Band Above Knees (Active Back Extensors)
10/4 Direction Walking Plank w/Block (extended elbows and knees)
Build: Front Squat (3 set 3 reps @RPE7)
1 set 8 reps @empty barbell
2 sets 5 reps @build weight
1-3 sets 3 reps @build weight
3 sets 3 reps @RPE7 working weight
20 min work, 60-90 sec rest b/n sets
Chin Down, Chest Up
Stay Upright as much as possible
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: A little bit of everything (Time)
RX
Buy In: 20/15 cal Bike
—then—
21-15-9
Floor Press 50/35
Pull Ups (butterfly)
Box Jump 24/20
—then—
Cash Out: 200 m Run
Time cap 18 min
Intermediate
Buy In: 20/15 cal Bike
—then—
21-15-9
Floor Press 35/25
Pull Ups (kipping)
Box Jump
—then—
Cash Out: 200 m Run
Time cap 18 min
Scaled
Buy In: 15/10 cal Bike
—then—
21-15-9
Floor Press light
Ring Rows
Box Step Ups
—then—
Cash Out: 200 m Run
Time cap 18 min
Power: A little bit of everything (AMRAP – Rounds)
3-5 Rounds for Quality:
12 Floor Press (choose weight, build)
10 Pull Ups/Ring Rows
10 Box Jump or Step Ups
12/9 cal Bike
—rest as needed—
Time cap 18 min
Burn: A little bit of everything (AMRAP – Rounds)
AMRAP 18
12/9 cal Bike
10 Floor Press 35/25
10 Pull Ups/Ring Rows
10 Box Jump or Step Ups
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