CrossFit Modern – CrossFit
Prep: Warm-Up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
5/5 Foam Roller Rolls Out
20 90/90 + Progression
5/5 T-4 Rotation in Lunge
Glutes activation (with mini band above the knees):
10 Hip Bridges + Knees Out
10 Horizontal Squat
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Core:
10/4 Direction Walking Plank w/Block
Crossover Symmetry Activation
-2 yellow/red band eye level-
4 + 4 plyo Row
4 + 4 plyo Reverse Fly
4 + 4 plyo Pulldown
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
SUPERSET W/Band BTH Tricep Ext x 12-20 reps/4 sets
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: ‘Tumilson’ (Time)
RX
8 Rounds of:
200 m Run
11 DBs Burpee Deadlifts 50/35
Time cap 20 min
Intermediate
8 Rounds of:
200 m Run
11 DBs Burpee Deadlifts 35/25
Time cap 20 min
Scaled
8 Rounds of:
200 m Run/Row
11 DBs Deadlifts light
11 Down Ups
Time cap 20 min
Power: ‘Tumilson’ (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
200 m Run
10 DBs Deadlifts (choose weight, build or not)
10 Burpees or Down Ups
—rest as needed—
Time cap 20 min
Burn: ‘Tumilson’ (AMRAP – Rounds and Reps)
AMRAP 20
200 m Run or Row
10 DBs Deadlifts 35/25
10 Burpees or Down Ups
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