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

5/side Foam roller rolls outs

20 90/90 + progression

5/side T-4 rotation in Lunge

5-8 kneeling thoracic mobilization elbows on bench

Glutes activation (with mini band below the knees):

10 Hip bridges

10 Horizontal squat

10/side kneeling Fire hydrant

10 ultimate side plank

Specific:

15 Banded Seated Rows

10/4 direction Bear Crawl w/abmat

Skill: Bench Press (1 sets 5 reps @RPE7)

1 set 8 reps @empty barbell

3-5 sets 5 reps @build weight

1 sets 5 reps @RPE7

in remaining time

2-3 sets 5 reps @RPE5 or minus 10% of working weight

build weight for 20 min, 60-90 sec rest b/n sets

keep back locked to the bench

raise leg up to prevent lower back from arching

rebrace on top

keep core engaged while moving the bar

Comp: ‘Klepto’ (Time)

RX

4 Rounds of:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

Time cap 18 min

Intermediate

4 Rounds of:

27 Box Jumps

20 Burpees

11 Squat Cleans 105/80

Time cap 18 min

Scaled

4 Rounds of:

27 Box Step Ups

20 Down Ups

11 Squat Cleans light

Time cap 18 min

Power: ‘Klepto’ (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

12 Box Jumps

15Burpees

10 Squat Cleans (choose weight, build or not)

—rest as needed—

Burn: ‘Klepto’ (AMRAP – Rounds and Reps)

AMRAP 17

10 Box Jumps

10 Burpees

8 Squat Cleans 95/65