CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
20s Side Plank Each Side
8/8 Single Leg Hip Bridge
8 Bird Dog
7-10 BB Good Morning
Wk7: Deadlift (1×1)
1 set x 5-7 reps @empty barbell
4-6 sets x 2-4 reps @building
2-4 Sets x 1 rep @building to a heavy single
22 min work, rest 60-90 sec b/n sets
Controlled reps, do not bounce.
4 Levels of Spine Support (neck!)
Knees track in line with toes
Rebrace at top
Comp: “QUICK DRAW” (AMRAP – Rounds and Reps)
RX
AMRAP 15
36 Double Under
18 Lunges (no weight)
6 Hang Power Clean 155/105lb
Intermediate
AMRAP 15
36 Double Under
18 Lunges (no weight)
6 Hang Power Clean 115/85lb
Scaled
AMRAP 15
30-60 Single Under or 20 Double Under
18 Lunges (no weight)
6 Hang Power Clean 75/55lb
Power: 3-5 Rounds for Quality (Time)
15 Min Cap
36 Double Under
18 Lunges (no weight)
6 Hang Power Clean (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
36 Double Under
18 Lunges (no weight)
6 Hang Power
scale to allow continuous movement
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