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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 Kneeling Behind The Head Triceps Extensions
10/4 direction Bear Crawl w/Abmat
Skill: Skull Crushes (4 sets 8 reps @RPE6-8)
1 set 8 reps @empty barbell
2-3 sets 8 reps @build weight
4 sets 8 reps @working weight RPE6-8
Focus on Locking Back into the Bench
Try Feet Up, that will engage your Core
Pre-brace before go
Comp: Out of The Pocket (Time)
RX
For Time
7 Rounds of:
7/5 Cal Bike
7 DBs Cleans
7 Strict HSPU
Intermediate
For Time
7 Rounds of:
7/5 Cal Bike
7 DBs Cleans
7 Kipping HSPU
Scaled
For Time
7 Rounds of:
7/5 Cal Bike
7 DBs Cleans
7 Pike/Box Push Ups
Time cap 17 min
Power: Out of The Pocket (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 17 min):
7/5 Cal Bike
7 DBs Cleans
7 Strict HSPU
Rest as needed
(choose cardio, dbs weight and type of gymnastics)
Burn: Out of The Pocket (AMRAP – Rounds and Reps)
AMRAP 17
7/5 Cal Bike/Row
7 DBs Cleans 35/25
7 Kipping HSPU/Pike/Box PU
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