CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Glutes Activation (with mini band below the knees):
10/Hip Bridges
10 Horizontal Squat
10/Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization (with mini band around wrists)
Wk5: Bent Over Row
4 Sets
8 Bent Over Row
8 DB Bench Press
16 Minute Cap.
Complete each exercise using a pause and controlled eccentric.
Use weights that allow optimal positioning and tempo.
Rest 60-90s after each set.
Comp: Metcon (Time)
RX
For Time, 20 Min Cap:
27/21 Cal Bike
9 Power Clean 135/95lb
21/17 Cal Bike
7 Power Clean 155/105lb
15/12 Cal Bike
5 Power Clean 185/125lb
9/7 Cal Bike
3 Power Clean 205/145lb
Intermediate
For Time, 20 Min Cap:
27/21 Cal Bike
9 Power Clean 115/85lb
21/17 Cal Bike
7 Power Clean 135/95lb
15/12 Cal Bike
5 Power Clean 155/105lb
9/7 Cal Bike
3 Power Clean 185/125lb
Scaled
For Time, 20 Min Cap:
27/21 Cal Bike
9 Power Clean 65/45lb
21/17 Cal Bike
7 Power Clean 75/55lb
15/12 Cal Bike
5 Power Clean 95/65lb
9/7 Cal Bike
3 Power Clean 115/85lb
Power: 3-5 Rounds for Time (Time)
20 Min Cap
18/15 Cal Bike
6 Power Clean (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
18/15 Cal Bike
6 Power Clean
scale to allow continuous movement
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