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CrossFit Modern – CrossFit
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
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)
Skill: Back Squat (3 sets *3 reps @RPE9)
Back Squat
1 set 8 reps @empty barbell
2 sets 5 reps @build weight
2 sets 3 reps @build weight
3 sets 3 reps @RPE9 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: Friends? (AMRAP – Rounds and Reps)
RX
AMRAP 20
400 m Run (200 m partner relay)
10 Bear Complex* 95/65
40 Burpees Jump Overs 24/20
*1 Bear Complex consists of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Intermediate
AMRAP 20
400 m Run (200 m partner relay)
10 Bear Complex* 75/55
40 Burpees Box Jump Overs
Scaled
AMRAP 20
400 m Run (200 m partner relay)
10 Bear Complex* light
40 Burpees
40 Step Ups
Power: Friends? (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
200 m Run
3-5 Bear Complex*
5-10 Burpees Box Jump Overs
Rest as needed
(choose weight, build it or not)
Time cap 20 min
Burn: Friends? (AMRAP – Rounds and Reps)
AMRAP 20
200m Row
3 Bear Complex Empty Bar
10 Burpees
10 Box Jumps/Step Ups
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