CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 Rotation
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation:
10/10 Single Leg Hip Bridge
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
5 Diagonal Pulls
Specific:
10/4 Directions Walking Plank w/Block
10 DBs Shoulder Press Light
10 Ring Rows or 5 Strict Pull Ups
Skill: 20 Min to Perform: (AMRAP – Reps)
NOT A SUPERSET:
1. 4 sets x 1 Wallwalk + 10 Shoulder Taps or 30 sec Handstand Hold (rest 1 min b/n sets)
-then-
2. 4 sets x 25 ft (Plate Ladder) Handstand Walk or 30 sec Balance Hold No Wall (rest 1 min b/n sets)
-then-
3. 4 sets x 5 reps Parallel Pass Through (rest 1 min b/n sets)
Comp: Metcon (AMRAP – Rounds and Reps)
RX
4 x AMRAP 4 (rest 1 min b/n amraps)
10 Wallballs 30/20
6 C2B Pull Ups
9/6 cal Bike
—pick up where finished—
Intermediate
4 x AMRAP 4 (rest 1 min b/n amraps)
10 Wallballs 20/14
6 Pull Ups
9/6 cal Bike
—pick up where finished—
Scaled
4 x AMRAP 4 (rest 1 min b/n amraps)
10 Wallballs light
6 Ring Rows
9/6 cal Bike
—pick up where finished—
Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)
10 Wallballs (choose weight)
6 C2B Pull Ups/Ring Rows
9/6 cal Bike
—rest as needed—
Time cap 17
Burn: AMRAP 17 (AMRAP – Rounds and Reps)
10 Wallballs 20/14
6 Pull Ups/Ring Rows
9/6 cal Bike
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