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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: Barbell Incline Bench Press (4 sets *8 reps @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 set*8 reps @empty barbell

2 sets*8 reps @build weight

4 sets*8 reps @working weight

build weight for 20 min, 60-90 sec rest b/n sets

SUPERSET WITH:

4 sets *8 reps/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/ Step Ups

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