CrossFit Modern – CrossFit

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Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 Rotation

5/side Foam Roller Rolls Out

10 Banded (yellow mini band on wrists) Foam Roller Rolls Out

20 90/90 + Progressions

5/side T-4 rotation in Lunge

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Skill: Ring Muscle Up Transition (4 sets 5-8 reps 20 min work)

*use green/purple band and feet on the ground to keep body weight in front of the rings

SUPERSET WITH:

10 Band Pull Downs (lying) + 10 Legs Dead Bug (band down to the floor)

20 sec/side Side Star Plank

Comp: Barbell and Burpees (AMRAP – Rounds and Reps)

RX

AMRAP 18

5 Hang Power Cleans 95/65

5 S2OH 95/65

10 Burpees Jump Over

200 m Run

Intermediate

AMRAP 18

5 Hang Power Cleans 75/55

5 S2OH 75/55

10 Burpees Jump Over

200 m Run

Scaled

AMRAP 18

5 Hang Power Cleans light

5 S2OH light

10 Down Ups

200 m Run

Power: Barbell and Burpees (AMRAP – Rounds and Reps)

3-5 Rounds For Quality:

5 Hang Power Cleans (choose weight, build or not)

5 S2OH

10 Burpees Jump Over/Down Ups

200 m Run

rest as needed

Time cap 18 min

Burn: Barbell and Burpees (AMRAP – Rounds and Reps)

AMRAP 18

5 DBs Hang Power Cleans 35/25

5 DBs S2OH 35/25

10 Burpees

200 m Run