CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 Rotation
5/5 Foam Roller Rolls Out
20 90/90 + progression
5/5 T-4 Rotation in Lunge
5 Kneeling Thoracic Mobilization Elbows on Bench
Core Activation:
30 sec ‘Crocodile Breathing’
20 sec/20 sec Side Plank (last 5 sec leg up)
10 Alt Bird Dog w/block ‘Draw A Square’
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
5/5 Rotational Plank
10 Standing 90/90 w/2 yellow Bands Knee Level
Empty Barbell Warm Up:
2 Snatch Pull (no explosion)
2 Muscle Power Snatches (Pocket)(Active Neck No Head Motions)
2 Muscle Power Snatch Mid Shin Focus on Hip Contact
2 Power Snatch Focus on High Catch Position
–rest&repeat if needed–
Lift: Squat Snatch (2 sets 2 reps @RPE7-8)
1 set 4 reps @empty bar
3-5 sets 2 reps @build weight
2 sets 2 reps @RPE7-8 (DROP AND RESET, NOT TOUCH AND GO)
build weight for 20 min , 60-90 sec rest b/n sets
focus on START POSITION: deactivate your delts, engage your lats, keep back parallel to the floor
stay over the bar when pull
keep barbell on the same distance from your legs until hip contact
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