CrossFit Modern – CrossFit
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
8 Thoracic Mobilization Elbows On Bench
Big 3/Core
5/side Curl Up (5-10 lbs plate on stomach) focus on breathing
20 sec/ Side Plank (last 5 sec leg up)
10 Bird Dog w/palm in fist
Glutes activation (mini band below the knees):
10/Side Step
10 Monster Walk
10/Leg Standing Firehydrant
10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
6/leg kneeling HALO plate 15/10
5/leg Lunge+Rev Lunge
Empty Barbell Warm Up:
2 Hip Muscle Clean
2 Front Squats
2 Strict Presses
2 Mid Shin Squat Muscle Clean
2 Split Jerks
—repeat if needed—
Lift: Clean and Jerk (2 sets 2 reps @RPE8)
1 Squat Clean + 1 Split Jerk = 1 rep
——-
1 set 2 reps@empty barbell
4-5 sets 2 reps @build weight
2 sets 2 reps @working weight RPE8
20 min work, 90 sec rest
focus on keeping shoulder down in dip and drive up
traps and armpits up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: You go, I go (AMRAP – Rounds and Reps)
RX
Team of 2
AMRAP 15
7 Pull Ups (butterfly)
7 Wallballs 30/20
7/5 cal Bike
Intermediate
Team of 2
AMRAP 15
7 Pull Ups (kipping)
7 Wallballs 20/14
7/5 cal Bike
Scaled
Team of 2
AMRAP 15
7 Ring Rows
7 Wallballs 14/10
5/3 cal Bike
Power: You go, I go (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
10-15 Pull Ups or Ring Rows
10-15 Wallballs (choose weight)
7/5 cal Bike
—rest as needed—
Time cap 15 min
Burn: You go, I go (AMRAP – Rounds and Reps)
AMRAP 15
10 Pull Ups or Ring Rows
10 Wallballs 20/14
7/5 cal Bike
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