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 Outs
20 90/90 + progression
5/side T-4 rotation in Lunge
8 Thoracic Mobilization Elbows On Bench
Glues Activation
10/10 Single Leg Hip Bridge
Specific:
10/Walking Plank 4 Directions w/block
15 Seated Band Rows
Skill: Modern Muscle Mania (Every 4:00 x 4)
Every 4:00 x 4
10-15 Horizontal Ring Pull Ups feet on Box or Bench
8/8 Single Arm Lying Barbell Presses
10 Hanging Alt Windshield Wipers
FOCUS:
Shoulder Blades Down and Back
Spine locked in Neutral
Rebrace b/n Motions
Comp: New Year Start (Time)
RX
Buy In: 400 m Run
Then,
21-15-9
DBs Floor Press 50/35
Alt DBs Rev Lunges 50/35
Burpees
Cash Out : 400 m Run
Time cap 20 min
Intermediate
Buy In: 400 m Run
Then,
21-15-9
DBs Floor Press 35/25
Alt DBs Rev Lunges 35/25
Burpees
Cash Out : 400 m Run
Time cap 20 min
Scaled
Buy In: 200 m Run
Then,
21-15-9
DBs Floor Press light
Alt DBs Rev Lunges light
Down Ups
Cash Out : 200 m Run
Time cap 20 min
Power: New Year Start (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
200 m Run
10 DBs Floor Press (choose weight)
10 Alt DBs Rev Lunges
10 Burpees
Time cap 20 min
Burn: New Year Start (AMRAP – Rounds and Reps)
AMRAP 20
200 m Run
10 DBs Floor Press 35/25
10 Alt DBs Rev Lunges 35/25
10 Burpees or Down Ups
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