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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.

Modern Muscle Mania

Every 4:00 x4

5-10 Banded Snow Angel

8/8 Single Arm Lying KB Bottom UP/DB Presses

5/side Rotational Plank

FOCUS:

Shoulder Down and Back

Spine locked in Neutral

Obliques Engaged in Plank

Comp: Sweat, sweat! (AMRAP – Rounds and Reps)

RX

AMRAP 18

200m Run

300/250m Row

16/12 cal Bike

8/arm Single Arm KB Snatch 53/35

10 Burpees KB Jump Overs

Intermediate

AMRAP 18

200m Run

300/250m Row

16/12 cal Bike

8/arm Single Arm KB Snatch 35/26

10 Burpees KB Jump Overs

Scaled

AMRAP 18

200m Run

300/250m Row

16/12 cal Bike

8/arm Single Arm DB Snatch (light)

10 Burpees

Power: Sweat, sweat! (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 18 min):

KEEP HR LOW

200m Run

300/250m Row

16/12 cal Bike

8/arm Single Arm KB/DB Snatch

10 Burpees KB/DB Jump Overs

rest 1 min

(choose KB or DB weight)

Burn: Sweat, sweat! (AMRAP – Rounds and Reps)

AMRAP 18

200m Run

300/250m Row

16/12 cal Bike

8/arm Single Arm DB/KB Snatch (light)

10 Down Ups