CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
Specific
2 Sets
10-20 alt Plank Shoulder Tap
8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant
6 Lateral Squat
7-10 PVC Banded Lat Pull Down (seated)
Wk2 : Pull Up Progression (AMRAP – Reps)
4-6 Sets of:
3-5 Pull Up Tempo Negatives (scale w/bands or rings)
Superset With
7/7 Single Arm Upright Row
16 Min to Complete.
Rest 60-90s after each set.
Comp: Over the Edge (Time)
RX
5 Rounds for Time (18 Min Cap):
18/15 Cal Bike
9 Kipping HSPU
3 Hang Squat Snatch 135/95lb
Intermediate
5 Rounds for Time:
18/15 Cal Bike
6 Kipping HSPU
3 Hang Squat Snatch 115/85
Scaled
5 Rounds for Time:
18/15 Cal Bike
9 Pike HSPU (or DB Push Press)
3 Hang Power Snatch 75/55lb
Power: 3-5 Rounds for Quality (Time)
18 Min Cap
18/15 Cal Bike
9 Kipping HSPU
3 Hang Squat Snatch (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
18/15 Cal Bike
9 Kipping HSPU (pike hspu or push up)
3 Hang Snatch
scale to allow continuous movement
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