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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
5-8 kneeling thoracic mobilization elbows on bench
Glutes activation (with mini band below the knees):
10 Hip bridges
10 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Specific:
15 Banded Seated Rows
10/4 direction Bear Crawl w/abmat
Skill: Bench Press (5 sets 5 reps @RPE7-8)
1 set 8 reps @empty barbell
1-2 sets 5 reps @build weight
5 sets 5 reps @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
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