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 Hands Behind The Head
5/5 Air Plane w/mini Band Above Knees (Active Back Extensors)
Core
10/10 Copenhagen Plank (adductor activation)
10 Alt Slow Plank 2PU w/Block (no hips swings, active glutes)
Build: Back Squat (1 set 5 reps @RPE7-8)
MINI BAND BELOW KNEES ALL SETS
1 set 8 reps @empty barbell
2-5 sets 5 reps @build weight
1 sets 5 reps @RPE7-8 working weight
—in remaining time—
2-3 sets 5 reps Drop -10% of 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: Metcon (AMRAP – Rounds and Reps)
NB! DO SHOULDER MOBILIZATION W/MINI BAND TO WARM UP
RX
AMRAP 17
male 5-10-15-20-…
female 3-6-9-12-…
cal Bike
10-12-14-16-…
S2OH 95/65
100 m Farmer Carry 45/35
Intermediate
AMRAP 17
male 5-10-15-20-…
female 3-6-9-12-…
cal Bike
10-12-14-16-…
S2OH 75/55
100 m Farmer Carry 35/25
Scaled
AMRAP 17
male 5-10-15-20-…
female 3-6-9-12-…
cal Bike
10-12-14-16-…
S2OH light
100 m Farmer Carry light
Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)
12/9 cal Bike
10 S2OH (choose weight, build or not)
100 m Farmer Carry (choose weight, build or not)
—rest as needed—
Time cap 17 min
Burn: AMRAP 17 (AMRAP – Rounds and Reps)
12/9 cal Bike
10 S2OH 75/55 or DBs 35/25
100 m Farmer Carry 35/25 or lighter
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