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CrossFit Modern – CrossFit

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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

20 standing T-4 rotation w/PVC and FR

Big 3

5/side Curl Up

20 sec side Plank

4 Bird Dog w/10 sec Pause

Glutes activation (with mini band below the knees):

10 Side steps

10 Monster walks

10/side standing Fire hydrant

10 air squat band mid shin

Shoulder mobilization with mini band over wrist standing over the wall or rack

Core:

2 sets:

5/side Rotational Plank

10 Dead Bug

Skill: Clean (1 rep* 3 sets @RPE7-8)

1 set*4 reps @empty barbell

1 set *3 reps @1st weight

3 sets *2 reps @build weight

3 sets*1 reps @working weight

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: Day-n-Night (Time)

RX

Team of 2:

800m Run (200m Partner Relay)

-into-

3 Rounds

10 Synchronized T2B

10 Synchronized HR Push Ups

10 Synchronized Air Squats

-into-

800m Row (200m Partner Relay)

Intermediate

Team of 2:

800m Run (200m Partner Relay)

-into-

3 Rounds

10 Synchronized K2C

10 Synchronized HR Push Ups

10 Synchronized Air Squats

-into-

800m Row (200m Partner Relay)

Scaled

Team of 2:

800m Run (200m Partner Relay)

-into-

3 Rounds

10 Synchronized V-Ups

10 Synchronized HR Push Ups

10 Synchronized Air Squats

-into-

800m Row (200m Partner Relay)

Time cap 20 min

Power: Day-n-Night (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 15 min):

200m Run

10 T2B/K2C/V-Ups

10 Push Ups

10 Air Squats

200m Row

Burn: Day-n-Night (Time)

3 Rounds

200m Run

10 V-Ups

10 Push Ups

10 Jumping Squats

200m Row