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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

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

2 Empty Barbell Muscle Cleans (Pocket)

2 Front Squats

2 Power Cleans

2 Mid Shin Cleans

Skill: Clean (3 reps 3 sets @RPE 6-7)

1 set 3 reps @empty barbell

3-4 sets 3 reps @build weight

3 sets 3 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: Modern Dream Team (Time)

RX

Team of 2:

10 Rounds of:

12/9 cal Bike

20 Wallballs 20/14

20 KB Rus Swing

Intermediate

Team of 2:

10 Rounds of:

12/9 cal Bike

20 Wallballs 14/10

20 KB Rus Swing

Scaled

Team of 2:

10 Rounds of:

12/9 cal Bike

20 Wallballs (light)

20 KB Rus Swing (light)

Time cap 20 min

Power: Modern Dream Team (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 20 min):

12/9 cal Bike

20 Wallballs 20/14

20 KB Rus Swing

(choose wallball and KB weight)

Burn: Modern Dream Team (AMRAP – Rounds and Reps)

AMRAP 20

12/9 cal Bike

10 Wallballs (light)

12 KB Rus Swing (light)