CrossFit Modern – CrossFit

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Prep: Warm Up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Foam Roller Rolls Outs w/mini Band

20 90/90 + progression

5/side T-4 rotation in Lunge

Glutes activation (with mini band below the knees):

10/10 Side Steps

10/10 Monster Walk

10/10 Standing Firehydrant

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Specific:

15 Bear Hug w/2 black Bands Chest Level

10/4 Direction Bear Crawl w/block

Build: 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: ‘Elizabeth’ (Time)

RX

21-15-9

Clean 135/95

Ring Dips

Time cap 15 min

Intermediate

21-15-9

Clean 105/75

Ring Dips w/Band

Time cap 15 min

Scaled

21-15-9

Clean light

Bench Dips

Time cap 15 min

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

3-5 Rounds for Quality:

10 -15 Clean (choose weight, build)

10 -15 Dips (Rings, Bars or Bench)

—rest as needed—

Time cap 15 min

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

AMRAP 15

8 Clean 105/75

10 Dips (Rings, Bars or Bench)

9/7 cal Bike or Row