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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 + progression

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

4 Bird Dog w/10 sec Pause

Glutes activation (with mini band below the knees):

10/Side Steps

10 Monster Walks

10/Side Standing Firehydrant

10 Air Squat Band on Ankles

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

Specific

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

10/10/10 PVC Deadlift Practice (PVC along the spine, PVC behind the scalps, PVC deadlift mid shin posture focus)

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

1 rep:

1 Snatch Grip Deadlift (rebrace on top, gentle floor tap before snatch)

1 Squat Snatch

build weight for 20min RPE 5-7, 60-90 sec rest b/n sets

focus on shoulders down and back in start (active lats)

stay over the bar when pull

keep barbell on a the same distance from your legs until hip contact

Comp: Posture Challenge (AMRAP – Rounds and Reps)

RX

AMRAP 15

300/250m Row

10 Deadlift 185/125

50 DU

Intermediate

AMRAP 15

300/250m Row

10 Deadlift 165/105

50 DU/100 Singles

Scaled

AMRAP 15

250/200m Row

10 Deadlift 145/85

100 Singles

Power: Posture Challenge (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 15 min):

300/250m Row

10 Deadlift

50 DU/100 Singles

(choose cardio and weights)

Burn: Posture Challenge (AMRAP – Rounds and Reps)

AMRAP 15

200 m Row

10 DB Deadlift 55/35

50 DU/100 Singles