CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam Roller Rolls Out
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Glutes activation (with mini band below the knees):
10/Side Step
10 Monster Walk
10/Leg Standing Firehydrant
10 Air Squats w/Mini Band on Ankles Arms Behind the Head
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
8 Raises Of The Wall or Bench (2×2.5/5lbs plates each arm, block b/n knees, weight on stomach)
Empty Barbell Warm Up:
2 Snatch Grip Deadlift
2 Hip Muscle Snatch
2 Overhead Squats
—rest a minute—
2 Snatch Pulls
2 Squat Snatches
—rest&repeat if needed—
Modern Showdown ‘Winter Madness’
3 Events
M+F – random choice
RX and Intermediate
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