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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 Kneeling T-4 rotation

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/Side Kneeling Firehydrant

10 Ultimate Side Plank

10/Side Step

10 Monster Walk

10/Leg Standing Firehydrant

10 Bench Squats w/Mini Band Below Knee (3 Levels of Spine Control)

Core

10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)

5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)

Skill: Back Squat (3 sets *8 reps @RPE6-7)

Back Squat (w/Mini Band Below Knee)

1 set x 8 reps @empty barbell

3 sets * 8 reps @build weight

3 sets * 8 reps @RPE6-7 working weight

20 min work, 60-90 sec rest b/n sets

Chin Down, Chest Up

3 Levels of Spine Support

Keep Spreading Ground w/Feet

Rebrace on Top

Comp: Synergy (AMRAP – Rounds and Reps)

RX

AMRAP 17

Team of 2

‘I go, you go’

3 Hang Power Cleans 75/55

3 S2OH 75/55

30 DU

Intermediate

AMRAP 17

Team of 2

‘I go, you go’

3 Hang Power Cleans 65/45

3 S2OH 65/45

30DU or 60 Singles

Scaled

AMRAP 17

Team of 2

‘I go, you go’

3 Hang Power Cleans empty barbell

3 S2OH empty barbell

60 Singles

Power: Synergy (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

3-5 Hang Power Cleans

3-5 S2OH

30 DU or Singles

rest as needed

(choose weight)

Time cap 17 min

Burn: Synergy (AMRAP – Rounds and Reps)

AMRAP 17

3 DBs Hang Power Cleans 35/25

3 DBs S2OH 35/25

30 DU or 60 Singles