CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Lying T-4 Rotation
10-20 alt 90/90 + Progression
5/5 T-4 Rotation in Lunge
Specific
2 sets
5/5 Rotational Plank
8/8 Single Leg Hip Bridge
8 Alt Lateral Squat
3-5 Squat Jump
BB Warm Up
2-3 Clean Pulls (no explosion, focus on hip hinge)
2 Muscle Clean (from hips)
2 Front Squat (pause in bottom)
2 Squat Clean
Clean
Build to a heavy single Clean
—in remaining time—
2-3 Drop Sets: -10% of working weight
20 Min to build.
focus on START POSITION: deactivate your delts, engage your lats
stay over the bar during the pull
keep barbell on the same distance from your legs until hip contact
Comp: Terrible Teddy (AMRAP – Rounds and Reps)
RX
AMRAP 20
35 Double Unders
20/16 Cal Bike
5 Front Squat 115/85lb
Rest 90s between rounds
Intermediate
AMRAP 20
35 Double Unders
20/16 Cal Bike
10 Front Squat 95/65lb
Rest 90s between rounds
Scaled
AMRAP 20
35 Double Unders
20/16 Cal Bike
10 Front Squat 115/85lb
Rest 90s between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
60 Single Unders
20/16 Cal Bike
10 Front Squat
Scale to allow continuous movement
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