CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
8 Thoracic Mobilization Elbows On Bench
Glues Activation
10/10 Single Leg Hip Bridge
Specific:
10/Bear Crawl 4 Directions w/block
10 Snow Angels (2 yellow bands knee level)
10 Bear Hug (2 black bands chest level)
Skill: Modern Muscle Mania (Every 4:00 x 4)
Every 4:00 x 4
SUPERSET:
10-15 Strict Pull Ups Bodyweight In Front Of The Bar, No Spine Motions or Kipping, use Bands
2/2 Turkish Get Up KB Bottom Up, build weight
10+10 Lying Band Pull Down + Dead Bug Legs, w/black or green band chest level and block b/n knees
FOCUS:
Shoulder Blades Down and Back
Spine locked in Neutral
Rebrace b/n Motions
Comp: Ladder Up and Down (Time)
RX
3-6-9-12-9-6-3
KB Rus Swings 53/35
Alt KB Goblet Rev Lunges (per leg) 53/35
Burpees Box Jump Overs 24/20
Time cap 17 min
Intermediate
3-6-9-12-9-6-3
KB Rus Swings 35/25
Alt KB Goblet Rev Lunges (per leg) 35/25
Burpees Box Jump Overs
Time cap 17 min
Scaled
3-6-9-12-9-6-3
KB Rus Swings light
Alt KB Goblet Rev Lunges (per leg) light
Burpees Box Step Ups
Time cap 17 min
Power: Ladder Up and Down (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
8 KB Rus Swings (choose weight, build)
8 Alt KB Goblet Rev Lunges (per leg) (choose weight, build)
8 Burpees Box Jump Overs or Step Ups
—rest as needed—
Time cap 17 min
Burn: Ladder Up and Down (AMRAP – Rounds and Reps)
AMRAP 17
12 KB Rus Swings 35/25
8 Alt KB Goblet Rev Lunges (per leg) 35/25
10 Burpees Box Jump Overs or Step Ups
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