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
4 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: “SKY HOOKS” (Time)
RX
5 rounds for time, 16 min cap:
15 box jump overs 24/20in
12 RKBS 70/53lbs
9 pull-ups
Intermediate
5 rounds for time:
15 box jump overs 24/20in
12 RKBS 53/35lbs
6 pull-ups
Scaled
5 rounds for time:
15 box jump/step overs 20in
12 RKBS 35/26lbs
7-9 ring-rows
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