CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation Lying
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization w/bench
Big 3
5/side Curl Up
20 sec side Plank
4 Bird Dog w/10 sec Pause
Glute Activation
10/10 Single Leg Hip Bridge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Skill: Crossover 90/90 (4 sets 8 reps 20 min work)
*use 2 yellow or red bands
**pull standing one leg forward to control stability
SUPERSET WITH:
10/leg Copenhagen Plank
2/arm Turkish Get Up KB Bottom Up
Comp: Using The Core (AMRAP – Rounds and Reps)
RX
AMRAP 18
20-40-60-…
DU
8-10-12-…
Deadlift 135/95
5-10-15-…
Barbell Push Ups
Intermediate
AMRAP 18
20-40-60-…
DU or Singles
8-10-12-…
Deadlift 115/75
5-10-15-…
Push Ups
Scaled
AMRAP 18
20-40-60-…
Singles
8-10-12-…
Deadlift light
5-10-15-…
Kneeling Push Ups
Power: Using The Core (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
30 DU or Singles
10 Deadlift (choose weight, build or not)
8 (Barbell) Push Up
Time cap 18 min
Burn: Using The Core (AMRAP – Rounds and Reps)
AMRAP 18
30 DU or Singles
10 Deadlift 95/65
8 (Barbell) Push Up
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