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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up
20 sec/ Side Plank
4 Bird Dog w/10 sec Pause
Glutes activation (mini band below the knees):
10/Side Steps
10 Monster Walks
10/Leg Standing Firehydrant
10 Air Squat Band on Ankles
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/side Rotational Plank
10 Dead Bug
Skill: Landmine Thruster (6 reps 4 sets @RPE7)
1 set 6 reps @empty barbell
2 sets 6 reps @build weight
4 sets 6 reps @working weight RPE7
build weight for 20 min, 60-90 sec rest b/n sets
3 Levels of Spine Control
Square Feet, Chin Down, Chest Up
Comp: Brothers and Sisters (AMRAP – Rounds and Reps)
RX
Team of 2
AMRAP 20
400m Run (200m Relay)
10 Synchro DBs Thrusters 50/35lb
20 T2B ( Partner A works, Partner B plank hold, switch any time)
Intermediate
Team of 2
AMRAP 20
400m Run (200m Relay)
10 Synchro DBs Thrusters 35/25lb
20 K2C ( Partner A works, Partner B plank hold, switch any time)
Scaled
Team of 2
AMRAP 20
400m Run (200m Relay)
10 Synchro DBs Thrusters light
20 V-Ups ( Partner A works, Partner B plank hold, switch any time)
Power: Brothers and Sisters (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 20 min):
200m Run
10 DBs Thrusters
10 T2B
(choose cardio, weights and gymnastics)
Burn: Brothers and Sisters (AMRAP – Rounds and Reps)
AMRAP 20
200m Run/Row
10 DBs Thrusters 35/25
10 V-Ups
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