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 (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
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
Box Jump 24/20
—then—
Cash Out: 200 m Run
Time cap 18 min
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