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: Power 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
Comp: Partner WOD (Time)
RX
Team of 2
3 Rounds of:
50 DU
40 Deadlifts 185/125
30 cal Bike
20 Alt Pistol Squats
10 Muscle Up
Time cap 20 min
Intermediate
Team of 2
3 Rounds of:
50 DU or 100 Singles
40 Deadlifts 165/105
30 cal Bike
20 Alt Pistol Squats/Single Leg Get Up
10 Muscle Up Assisted/C2B PU
Time cap 20 min
Scaled
3 Rounds of:
50 Singles
40 Deadlifts 145/85
30 cal Bike
20 Single Leg Get Up
10 Pull Ups/Ring Rows
Time cap 20 min
Power: Partner WOD (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
30 DU or Singles
12 Deadlifts (choose weight, build or not)
12/9 cal Bike
16 Alt Pistol Squats or Single Leg Get Up
10 Muscle Up/Pull Ups/Ring Rows
—rest as needed—
Time cap 20 min
Burn: Partner WOD (AMRAP – Rounds and Reps)
AMRAP 20
30 DU or Singles
12 Deadlifts 165/105
12/9 cal Bike
16 Alt Pistol Squats or Single Leg Get Up
5/3 Muscle Up or 10 Pull Ups/Ring Rows
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