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CrossFit Modern – CrossFit
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
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/Side Kneeling Firehydrant
10/Leg Ultimate Side Plank
Specific:
15 Banded Seated Rows
10/4 direction Bear Crawl w/abmat
Skill: DBs Bench Press (8 reps 3 sets @ RPE 6-7)
1 sets 8 reps @light weight
2-3 sets 8 reps @building weight
3 sets 8 reps @working weight
feet up (knee 90 degree)
keep core engaged
rebrace on top (keep mouth close while moving weights)
SUPERSET WITH:
3 sets 15 reps Kneeling Banded Behind the Head Tricep Extension
Comp: Ladder Joy (Time)
RX
50-40-30-20-10
Double Unders
10-20-30-40-10
HR Push Up
8-12-15-18-20
Ring Dips
Intermediate
50-40-30-20-10
Double Unders
10-20-30-40-10
HR Push Up
8-12-15-18-20
Banded Ring Dips
Scaled
50-40-30-20-10
Singles
10-20-30-40-10
Kneeling HR Push Up
8-12-15-18-20
Banded/Cable Tricep Push Down
Time cap 18
Power: Ladder Joy (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 18 min):
40 DU/80 Singles
15 Push Ups
10 Ring Dips (banded)
rest as needed
Burn: Ladder Joy (AMRAP – Rounds and Reps)
AMRAP 18
30 DU/60 Singles
10 HR PU
8 Ring Dips/Tricep Push Down
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