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CrossFit Modern – CrossFit

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Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

20 90/90 + Progressions

5/side T-4 rotation in Lunge

5-8 Kneeling Thoracic Mobilization Elbows on Bench

Big 3/Core

5/side Curl Up (5-10 lbs plate on stomach)

20 sec/ Side Plank (last 5 sec leg up)

10 Bird Dog w/Progressions (palm in fist)

Glutes Activation (with mini band below the knees):

10/Side Steps

10/Monster Walks

10/Side Standing Firehydrant

10 Air Squat Band Mid Shin

Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Specific

8 Raises of the Wall/Bench (2,5-5 lbs plate each arm, 5-10 lbs on the stomach, foam roller or abmat b/knees)

-alt with-

w/PVC

2 Behind The Head Push Press

2 Snatch Balance

Skill: Snatch Accessory Complex (3 sets 1 rep @RPE5-7)

1 rep consists of:

2 Behind The Head Push Press

1 Snatch Balance (Push Press into Squat)

1 set 1 rep @Empty Bar

2-3 sets 1 rep @Building

3 sets 1 rep @RPE5-7 (same weight)

build weight for 15 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: Gymnastics (AMRAP – Rounds and Reps)

RX

15 Handstand Push Ups

20 DBs Box Step Ups 50/35

10 Burpees

12 Handstand Push Ups

16 DBs Box Step Ups 50/35

10 Burpees

9 Handstand Push Ups

12 DBs Box Step Ups 50/35

10 Burpees

AMRAP in remaining time

Max Distance Handstand Walk

(25 feet = 1 rep)

Time cap 18 min

Intermediate

15 Handstand Push Ups

20 DBs Box Step Ups 35/25

10 Burpees

12 Handstand Push Ups

16 DBs Box Step Ups 35/25

10 Burpees

9 Handstand Push Ups

12 DBs Box Step Ups 35/25

10 Burpees

AMRAP in remaining time

Max Handstand Push Up

Time cap 18 min

Scaled

15 Handstand Box Push Ups

20 DBs Box Step Ups light

10 Burpees

12 Handstand Box Push Ups

16 DBs Box Step Ups light

10 Burpees

9 Handstand Box Push Ups

12 DBs Box Step Ups light

10 Burpees

AMRAP in remaining time

Max Box Handstand Push Up

Time cap 18 min

Power: Gymnastics (AMRAP – Rounds and Reps)

3-5 Rounds For Quality:

10 Handstand Push Ups

16 DBs Box Step Ups

10 Burpees

Rest as needed

(choose weight and gymnastics)

Time cap 18 min

Burn: Gymnastics (AMRAP – Rounds and Reps)

AMRAP 18

8 DB Push Press 25/15 or Box Handstand Push Ups

16 DBs Box Step Ups 25/15

10 Burpees