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CrossFit Modern – CrossFit

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Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side T-4 rotation Lying

20 90/90 + progression

5/side T-4 rotation in Lunge

5-10 Thoracic Mobilization Elbows On Bench

Big 3/Core

5/side Curl Up (plate on stomach)

20 sec/ Side Plank

4 Bird Dog w/10 sec Pause

Glues Activation

10/10 Single Leg Hip Bridge

Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Skill: Modern Muscle Mania (Every 4:00 x 4)

Every 4:00 x 4

6-8 Standing 90/90 w/light plates

2/arm Turkish Get Up KB Bottom Up (build weight)

8-12 Strict T2B False Grip

Comp: Thanksgiving Burn (Time)

RX

Team of 2

3 Rounds of:

50 Wallballs 20/14

40 Hang Power Snatch 95/65

30 Pull Ups

20 KB Swings 53/35

10 cal Bike

Time cap 20 min

Intermediate

Team of 2

3 Rounds of:

50 Wallballs 20/14

40 Hang Power Snatch 75/55

30 Pull Ups

20 KB Swings 35/24

10 cal Bike

Time cap 20 min

Scaled

Team of 2

3 Rounds of:

50 Wallballs light

40 Hang Power Snatch light

30 Pull Ups

20 KB Swings light

10 cal Bike

Time cap 20 min

Power: Thanksgiving Burn (AMRAP – Rounds and Reps)

3-5 Rounds For Quality:

10-15 Wallballs

3-6 Hang Power Snatch light

8-12 Pull Ups

10-15 KB Swings

10 cal Bike

(choose weight, build it or not)

Time cap 20 min

Burn: Thanksgiving Burn (AMRAP – Rounds and Reps)

AMRAP 20

10 Wallballs

5/arm DB Snatch 35/25

10 Ring Rows

10 Rus KB Swings 35/24

10 cal Bike