CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
5/5 Single Arm Foam Roller Rolls Out
8 Kneeling Foam Roller Rolls Outs w/mini band 2 Arms
20 90/90 + Progressions
5/side T-4 rotation in Lunge
8 Kneeling Thoracic Mobilization
Big 3/Core
5/5 Curl Up (5-10 lbs plate on stomach) focus on breathing
20 sec/ 20 sec Side Plank (last 5 sec leg up)
4 Bird Dog w/10 sec pause
Glutes Activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
10 Alt Arms Dead Bug w/light plates block b/n knees
10 Alt Legs Dead Bug Straight Arms Overhead w/plates
5 PVC BTH Press + Squat
Skill: Snatch Balance (3 sets 3 reps @RPE6)
1 set 3 reps @Empty Bar
2-3 sets 3 rep @Build Weight
3 sets 3 rep @RPE6
build weight for 20 min , 60-90 sec rest b/n sets
focus on traps down on start and up in catch
armpits up to lock control barbell overhead
prebrace yourself to have stability (close mouth)
Comp: Fast and Strong (AMRAP – Rounds and Reps)
RX
AMRAP 15
200 m Run
5/5 DB Squats 50/35
12 T2B
Intermediate
AMRAP 15
200 m Run
5/5 DB Squats 35/25
12 K2C
Scaled
AMRAP 15
200 m Row
5/5 DB Squats light
12 V-Ups
Power: Fast and Strong (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
200 m Run/Row
5/5 DB Squats (choose weight, build)
12 T2B/K2C/V-Ups
—rest as needed—
Time cap 15 min
Burn: Fast and Strong (AMRAP – Rounds and Reps)
AMRAP 15
200 m Run/Row
5/5 DB Squats 35/25
12 T2B/K2C/V-Ups
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