CrossFit Modern – CrossFit
Prep: 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
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/block 10 sec Pause
Shoulder Mobilization – w/red or yellow band kneeling:
10/arm Shoulder Presses
10/arm Rotation 90/90
Glutes activation (mini band below the knees):
10/10 Side Steps
10/10 Monster Walks
10/10 Standing Firehydrant
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
Specific
5/leg Airplane Band above Knees
5/side Rotational Plank
Empty Barbell Warm Up:
2 Muscle Power Cleans (Pocket)
2 Mid Shin Clean Pulls
2 Mid Shine Muscle Power Cleans
-repeat if needed-
Skill: Power Clean (1 reps 2 sets @RPE8-9)
1 set 4 reps @empty barbell
3-5 sets 2 reps @build weight
1 sets 2 reps @working weight RPE8-9
in remaining time
2-3 sets 2 reps drop -10%
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: Focus on Synchronized Thrusters (AMRAP – Rounds and Reps)
RX
Team of 2
AMRAP 15
200 m Run (together)
10 Synchro Thrusters 95/65
6 Wallwalks
Intermediate
Team of 2
AMRAP 15
200 m Run (together)
10 Synchro Thrusters 75/55
6 Wallwalks (halfway is fine)
Scaled
Team of 2
AMRAP 15
200 m Run (together)
10 Synchro Thrusters light
6 Box Walk Out
Power: Focus on Synchronized Thrusters (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
200 m Run
8 Thrusters (choose weight, build)
3 Wallwalks
—rest as needed—
Time cap 15 min
Burn: Focus on Synchronized Thrusters (AMRAP – Rounds and Reps)
AMRAP 15
200 m Run/Row
8 Thrusters 75/55
3 Wallwalks/Box Walk Out
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