CrossFit Modern – CrossFit

View Public Whiteboard

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/block

Build: Bench Press (4 sets 8 reps @RPE5-7)

1 set 8 reps @empty barbell

2-3 sets 8 reps @build weight

4 sets 8 reps @RPE5-7

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