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
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
10-12 Banded Pull Apart
5-7 Goblet Squat
5-7 Empty Bar Bench Press
Bench Press (1×1)
1 Rep Max Bench Press
Same weight for all sets, slightly heavier than last week.
Shoulders down and back.
Feet flat and slightly under.
Wk 7: “VICTORY LAP” (Time)
RX
For Time:
500m Row
50 Wall Ball 20/14lb
400m Run (or 25/20 Cal Bike)
40 Sit Ups
300m Row
30 KBS 53/35lb
200m Run (or 15/12 Cal Bike)
20 Air Squat
Intermediate
For Time:
500m Row
50 Wall Ball 20/14lb
400m Run (or 25/20 Cal Bike)
40 Sit Ups
300m Row
30 KBS 35/26lb
200m Run (or 15/12 Cal Bike)
20 Air Squat
Scaled
For Time:
400m Row
35 Wall Ball
300m Run (or 20/16 Cal Bike)
30 Sit Ups
250m Row
25 KBS
200m Run (or 15/12 Cal Bike)
20 Air Squat
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