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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

5-8 Kneeling Thoracic Mobilization w/bench

Big 3

5/side Curl Up

20 sec side Plank

4 Bird Dog w/10 sec Pause

Glute 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 x4

10 Banded A-Pull

8 Standing 90/90 Presses plate 2.5/5 or 10lbs

10 Plank to Push Up w/abmat

FOCUS:

Shoulder Down and Back

Use Lunge Position to get Stability

Double Chin

Comp: Trick or treat: monster addition (Time)

RX+

5 rounds:

60 Double Unders

10 C2B

6 Hang Power Snatch 135/115 lbs

RX

5 rounds:

60 Double Unders

10 Pull Ups

6 Hang Power Snatch 115/95lbs

Intermediate

5 rounds:

30 Double Unders

8 Kipping Pull Up

6 Hang Power Snatch 95/65lbs

Scaled

5 rounds:

60 Singles

10 Ring Rows

6 Hang Power Snatch empty bar/light weight

Time cap 20 min

Power: Tick or treat: monster addition (Time)

3-5 Rounds for Quality (Cap 20 min):

60 Double Unders

10 C2B

6 Hang Power Snatch

(choose type of pull up and weight)

Burn: Trick or treat: monster addition (Time)

5 rounds:

60 Double Unders

10 Inverted Row

10/arm Single arm DB Snatch 35/25

Time cap 20 min