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CrossFit Modern – CrossFit

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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

Comp: Volume (Time)

RX

3 Rounds of:

200 m Run

3 Man Maker 35/25*

300/250 m Row

10 HR Push Ups

15/12 cal Bike

10 Strickt T2B

Time cap 20 min

Intermediate

3 Rounds of:

200 m Run

3 Man Maker 25/15

300/250 m Row

10 HR Push Ups

15/12 cal Bike

10 Kipping T2B

Time cap 20 min

Scaled

3 Rounds of:

200 m Run

3 Man Maker light

300/250 m Row

10 HR Push Ups kneeling

15/12 cal Bike

10 K2C or V-Ups

Time cap 20 min

*1 Man Maker=

1 Push Up

1 Right Arm Row

1 Left Arm Row

1 Squat Clean

1 Thruster

Power: Volume (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

200 m Run

3 Man Maker

300/250 m Row

10 Push Ups

15/12 cal Bike

10 Strickt T2B

rest as needed

(choose weight)

Time cap 20 min

Burn: Volume (AMRAP – Rounds and Reps)

AMRAP 20

200 m Run

3 Man Maker 25/15

300/250 m Row

10 HR Push Ups (kneeling)

15/12 cal Bike

10 Strickt T2B/Kipping/V-Ups