CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge

5 Thoracic Mobilization (elbows on bench)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

15s Planks Right/Left/Center

10-15 Banded Pull Apart

10-15 Banded Good Morning

Bench Press

5 Sets

6 BB Bench Press

10-15 Banded Row

Same weight for all sets, slightly heavier than last week.

Shoulders down and back.

Feet flat and slightly under.

Controlled reps.

Move into superset when complete.

Finisher

Tabata DB Bench Press

8 Sets

20s work/10s rest (keep DBs suspended)

Light DBs!

Comp: “MIDLINE EXPRESS” (Time)

RX

For Time:

Buy In: 800m Run

21-15-9

Sumo Deadlift High Pull 115/85lb

Sit Ups

Cash Out: 800m Run

Intermediate

For Time:

Buy In: 800m Run

21-15-9

Sumo Deadlift High Pull 95/65lb

Sit Ups

Cash Out: 800m Run

Scaled

For Time:

Buy In: 800Run

21-15-9

KB Sumo Deadlift High Pull 44/26lb

Sit Ups

Cash Out: 800m Run