CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
10/10 Side Step
10/10 Monster Walk
10/10 Standing Firehydrant
10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)
Core
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors and Posture Control)
10/4 direction Bear Crawl w/block
Build: Back Squat (1 sets 3 reps @RPE7-9)
1 set 8 reps @empty barbell
2-3 sets 5 reps @build weight
2-3 sets 3 reps @build weight
1 sets 3 reps @RPE7-9 working weight
in remaining time
2-3 sets 3 reps @minus 10% of working weight
20 min work , 60-90 sec rest b/n sets
Chin Down, Chest Up
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: After Party (AMRAP – Rounds and Reps)
RX
AMRAP 15
20/15 cal Row
8 DBs Thrusters 35/25
1-2-3-4-5-…
Wallwalk
Intermediate
AMRAP 15
20/15 cal Row
8 DBs Thrusters 25/15
1-2-3-4-5-…
Wallwalk (half way is fine)
Scaled
AMRAP 15
15/10 cal Row
8 DBs Thrusters light
1-2-3-4-5-…
Box or Pike Walk Outs
Power: After Party (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
20/15 cal Row
8 DBs Thrusters (choose weight)
2-3 Wallwalks
—rest as needed—
Time cap 15 min
Burn: After Party (AMRAP – Rounds and Reps)
AMRAP 15
20/15 cal Row
8 DBs Thrusters 25/15
2 Wallwalks or Box Walk Outs
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