CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up (5-10 lbs Plate on Stomach)
20 sec/ Side Plank
10 Bird Dog w/fist in palm block on small side
Glutes activation (mini band below the knees):
10 Hip bridges
10 Horizontal squat
10/side Kneeling Fire hydrant
10 Ultimate side plank
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
5/leg Airplane
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/side Rotational Plank
5 180 rotation Jump
Empty Barbell Warm Up:
2 Muscle Power Cleans (Pocket)
2 Mid Shin Muscle Squat Cleans
2 Front Squat w/2 sec Pause in the Bottom
-repeat if needed-
Lift: Squat Clean (1 set 2 rep @RPE8-9)
1 set 2 rep @empty barbell
4-5 sets 2 reps @build weight
1 sets 2 reps @working weight RPE 8-9
in remaining time
2-3 sets @ minus 10% of working weight
build weight for 20 min, 60-90 sec rest b/n sets
focus on staying over the bar till hip contact
keep barbell slightly off the body during the pull
active lats, s houlders back and down on start, spend some time to set it up
Comp: A Lot of Work (Time)
RX
Team of 2:
1000 m Row
30 T2B
40 Alt Single Arm DB Snatch 50/35
50 Wallballs 20/14
40 Alt Single Arm DB Snatch 50/35
30 Pull Ups
1000 m Run
Time cap 20 min
Intermediate
Team of 2:
1000 m Row
30 K2C
40 Alt Single Arm DB Snatch 35/25
50 Wallballs 20/14
40 Alt Single Arm DB Snatch 35/25
30 Pull Ups/Ring Rows
1000 m Run
Time cap 20 min
Intermediate
Team of 2:
800 m Row
30 V-Ups
40 Alt Single Arm DB Snatch light
50 Wallballs light
40 Alt Single Arm DB Snatch light
30 Ring Rows
800 m Run
Time cap 20 min
Power: A Lot of Work (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
200 m Row or Run
10 T2B/K2C/V-Ups
16 Alt Single Arm DB Snatch (choose weight)
15 Wallballs 20/14
10 Pull Ups/Ring Rows
—rest as needed—
Burn: A Lot of Work (AMRAP – Rounds and Reps)
AMRAP 20
200 m Row or Run
10 T2B/K2C/V-Ups
16 Alt Single Arm DB Snatch 35/25
15 Wallballs 20/14
10 Pull Ups/Ring Rows
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