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
20 Alt Plank Shoulder Tap
Specific
2 Sets
8/8 Single Leg Hip Bridge
3-5 Squat Jump
5-7 Push Up
Bench Press
1 set 6-10 reps @empty barbell
2-4 sets 6 reps @build weight
4 sets 6 reps @RPE 6-8
SUPERSET W/Banded Row x 12-20 reps/4 sets
build weight for 20 min, 60-90 sec rest b/n sets
keep back locked to the bench
if needed, raise legs to prevent lower back from arching
rebrace at the top of each rep
keep core engaged while moving the bar
Comp: Metcon (AMRAP – Reps)
RX
4 Rounds for Max Reps
:35 Work/:25 Rest
-Wall Ball 20/14lb
-Box Jump 24/20″
-Floor Press 50/35lb
Intermediate
4 Rounds for Max Reps
:35 Work/:25 Rest
-Wall Ball 20/14lb
-Box Jump 24/20″
-Floor Press 35/25lb
Scaled
4 Rounds for Max Reps
:35 Work/:25 Rest
-Wall Ball 14/10lb
-Box Jump @low
-Floor Press 20/15lb
Power: 3-5 Rounds for Quality (Time)
12 Min Time Cap
12-15 Wall Ball
8-12 Box Jump
10-15 DB Floor Press (choose weight or build)
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 Wall Ball
10 Box Jump
15 DB Floor Press
Use weights and box height that allow continuous movement
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