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)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
5/5 Rotational Plank
8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant
6 Lateral Squat
7-10 PVC Banded Lat Pull Down (seated)
Wk5: Pull Up Progression (AMRAP – Reps)
OTM 10
3-5 Pull Up, Elevated Ring Row, or Ring Row
3-5 Dip (P-Bars or Bench)
If all 10 rounds were completed successfully last week, add a rep or increase the difficulty. If not, make adjustments to complete the 10 rounds.
Complete both movements in the same minute.
Choose a rep count you can maintain unbroken for all 10 rounds.
The first 3-4 sets should be easy. Hold on to quality and control. No kipping.
Comp: “OVER & OUT” (Calories)
RX
EMOM 21 (7 rounds)
Min 1 – Max Cal Row
Min 2 – 12 Burpee
Min 3 – 8 Push Jerk 135/95lb
Intermediate
EMOM 21 (7 rounds)
Min 1 – Max Cal Row
Min 2 – 10 Burpee
Min 3 – 6 Push Jerk 115/85lb
Scaled
EMOM 21 (7 rounds)
Min 1 – Max Cal Row
Min 2 – 10 Burpee
Min 3 – 6 Push Jerk 75/55lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
21 Min Cap
20/16 Cal Row
10 Burpee
5 Push Jerk (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 21
20/16 Cal Row
12 Burpee
8 Push Jerk
scale to allow continuous movement
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