CrossFit Modern – CrossFit

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Prep: Warm Up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/5 Kneeling T-4 Rotation

20 90/90 + Progression

5/5 T-4 Rotation in Lunge

20 Standing Thoracic Mobilization w/PVC and FR

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/10 Kneeling Firehydrant

10/10 Ultimate Side Plank

Specific:

15 Kneeling Band Behind The Head Triceps Extensions

10/4 Directions Walking Plank W/Block (Straight Arms and Legs)

Build: DBs Bench Press (4 sets 8 reps @RPE7)

1 set 8 reps@light dbs

2 -3 sets 8 reps @build weight

4 sets 8 reps @working weight RPE7

build weight for 20 min, rest 60-90 sec

keep ribs locked into pelvic

brace before move weight

keep core engaged

Comp: “Omar” (Time)

RX

10 Thrusters 95/65

15 Bar-facing burpees

20 Thrusters 95/65

25 Bar-facing burpees

30 Thrusters 95/65

35 Bar-facing burpees

Time cap 15

Intermediate

10 Thrusters 75/55

15 Bar-facing burpees

20 Thrusters 75/55

25 Bar-facing burpees

30 Thrusters 75/55

35 Bar-facing burpees

Time cap 15

Scaled

10 Thrusters light

15 Down Ups

20 Thrusters light

25 Down Ups

30 Thrusters light

35 Down Ups

Time cap 15

Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)

10 Thrusters (choose weight, build or not)

10 Bar-facing burpees or Down Ups

—rest as needed—

Time cap 15 min

Burn: AMRAP 15 (AMRAP – Rounds and Reps)

10 Thrusters 75/55 or DBs 35/25

10 Burpees

5/3 cal Bike