CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Lying T-4 Rotation
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):
10/10 Side Steps + 10/10 Standing Firehydrant
10/10 Monster Walk
10 Air Squats Band on Ankles
Shoulder Mobilization
-kneeling w/yellow or red band-
10/10 Shoulder Presses +
10/10 Rotations 90/90
5/5 Diagonal Pulls
Specific:
10 Alt Plank + Shoulder Taps w/Block
10 Alt Lateral Split Squats
Empty Barbell Warm Up:
2 Snatch Pull (no explosion, focus on hip hinge)
2 Muscle Power Snatches (Pocket)(Active Neck No Head Motions)
2 Overhead Squats w/2 sec Pause in the Bottom
2 Muscle Squat Snatches (w/hip contact)
–rest&repeat if needed–
Lift: Squat Snatch (1 sets 2 reps @RPE8-9)
1 set 4 reps @empty bar
3-5 sets 2 reps @build weight
1 sets 2 reps @RPE8-9 (DROP AND RESET, NOT TOUCH AND GO)
—in remaining time—
2-3 Drop Sets: -10% of working weight
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
Comp: Perfect Form Possible (Time)
RX
Team of 2
2 Rounds
50 cal Bike
50 Wallballs 30/20
50 C2B Pull Ups
50 DU
50 Hang Power Cleans 95/65
Time cap 18 min
Intermediate
Team of 2
2 Rounds
50 cal Bike
50 Wallballs 20/14
50 Pull Ups
50 DU or 100 Singles
50 Hang Power Cleans 75/55
Time cap 18 min
Scaled
Team of 2
2 Rounds
50 cal Bike
50 Wallballs
50 Ring Rows
100 Singles
50 Hang Power Cleans light
Time cap 18 min
Power: Perfect Form Possible (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
12/9 cal Bike or Row
15 Wallballs (choose weight, build or not)
10 C2B Pull Ups/Ring Rows
30 DU or Singles
5 Hang Power Cleans (choose weight, build or not)
—rest as needed—
Time cap 18 min
Burn: Perfect Form Possible (AMRAP – Rounds and Reps)
AMRAP 18
12/9 cal Bike/Row
12 Wallballs 20/14
12 Pull Ups
30 DU or 60 Singles
5 Hang Power Cleans 75/55
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