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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
2 Sets:
15 Banded Seated Rows
10 Bird Dogs w/abmat
Comp (AMRAP – Rounds and Reps)
Rx
Amrap 12
40 Double Under
8 Wall Ball 20/14lb
4/2 Strict Pull Up
Intermediate
Amrap 12
25 Double Under
8 Wall Ball
2/1 Strict Pull Up
Scaled
Amrap 12
25-60 Single Under
8 Wall Ball @light
7-10 Ring Row
Power (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 12 min):
40 Double Under
8 Air Squat or Wall Ball
3-7 Strict Pull Up, Ring Row, or Banded Pull Up
Burn (AMRAP – Rounds and Reps)
Amrap 12
50-100 Single Under
15 Air Squat
5 Renegade Row (push up, row, row)
Skill: Barbell Incline Bench Press (4*8 @RPE7)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
1*8 @empty barbell
2*8@build weight
4*8@working weight
build weight for 20 min, 60-90 sec rest b/n sets
SUPERSET WITH:
4*8/Arm Single Arm DB Row (build weight)
Comp: Meditation (Time)
RX
21-15-9
KB Rus Swing 53/35
Box Jump 24/20
KB Goblet Sq 53/35
Intermediate
21-15-9
KB Rus Swing 35/26
Box Jump 20/Plates
KB Goblet Squats 35/26
Scaled
21-15-9
KB Rus Swing (light)
Box/Plates Step Ups
KB Goblet Sq/Air Squats
Cap 18 min
Power: Meditation (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 18 min):
10 KB Rus Swings
10 Box Jumps
10 KB Goblet Squats
1 min rest
(choose weights and box high or do step ups)
Burn: Meditation (AMRAP – Rounds and Reps)
AMRAP 18
10 KB Rus Swings (light)
10 Broad Jumps
10 KB Goblet Squats (light) or Air Squats
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