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 Out
10 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Skill: Every 4:00 x 4 (AMRAP – Reps)
RX
1-3 Strict Bar Muscle Ups or 10 Strict Chest to Bar Pull Ups False Grip (accumulate)
!Keep bodyweight in front of the bar!
Intermediate/Scaled
10 Strict Inverted Rows False Grip
(if you can do just 5-8 strict repetitions, land you legs on the ground and bend knees if needed to finish 10 reps)
4 LOG Sled Drag (use weightlifting belt): forward, reverse, sides.
Comp: Perfecting Pull Ups (Time)
RX
Buy In
400 m Run
5 Rounds Of:
10 Pull Ups (butterfly)
10 Box Jumps 24/20
Buy Out
400 m Run
Time cap 18
Intermediate
Buy In
400 m Run
5 Rounds Of:
10 Pull Ups (kipping)
10 Box Jumps 24/20
Buy Out
400 m Run
Time cap 18
Scaled
Buy In
200 m Run/Row
5 Rounds Of:
10 Ring Rows
10 Box Step Ups (total)
Buy Out
200 m Run/Row
Time cap 18
Power: Perfecting Pull Ups (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
200 m Run/Row
10 Pull Ups (kipping or butterfly)
10 Box Jumps/Step Ups (total)
Rest as needed
Time cap 18
Burn: Perfecting Pull Ups (AMRAP – Rounds and Reps)
AMRAP 18
200 m Run
10 Ring Rows
10 Box Jumps
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