CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam roller rolls outs
5 Kneeling Foam Roller Rolls Outs w/mini band
20 90/90 + Progressions
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes Activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/Side Kneeling Firehydrant
10/Leg Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
10 Plank To Push Up w/block
5/leg Airplane w/Rotation
Comp: 12 Days of Christmas (Time)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round . Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
RX+
1 Burpee
2 Front Squat 115/95
3 S2OH 115/95
4 Hang Power Cleans 115/95
5 Deadlift 115/95
6 Box Jumps Overs 24/20
7 Strict Pull Ups
8 Wallballs 30/20
9 Dual KB Rus Swing 35/25
10 Alt KB Goblet Rev Lunges 53/35
11 Strict Ring Dips
12 Triple Unders
Time cap 35 min
RX
1 Burpee
2 Air Squat
3 S2OH 95/65
4 Hang Power Cleans 95/65
5 Deadlift 95/65
6 Box Jumps 24/20
7 Pull Ups
8 Wallballs 20/14
9 KB Rus Swing 53/35
10 Alt KB Goblet Rev Lunges 53/35
11 Ring Dips
12 Double Unders
Time cap 35 min
Intermediate
1 Burpee
2 Air Squat
3 S2OH 75/55
4 Hang Power Cleans 75/55
5 Deadlift 75/55
6 Box Jumps
7 Pull Ups
8 Wallballs
9 KB Rus Swing 35/26
10 Alt KB Goblet Rev Lunges 35/26
11 Ring Dips Banded
12 Double Unders or Singles
Time cap 35 min
Scaled
1 Down Up
2 Air Squat
3 S2OH light
4 Hang Power Cleans light
5 Deadlift light
6 Box Step Ups
7 Ring Rows
8 Wallballs light
9 KB Rus Swing light
10 Alt KB Goblet Rev Lunges light
11 Bench Dips
12 Singles
Time cap 35 min
Power: 12 Days of Christmas (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
5 Burpee/Down Ups
5 Air Squat
3 Deadlift (choose weight, build or not)
3 Hang Power Cleans
3 S2OH
10 Box Jumps or Step Ups
8 Pull Ups or Ring Rows
10 Wallballs
8 KB Rus Swing (choose weight, build or not)
10 Alt KB Goblet Rev Lunges
7 Ring/Bench Dips
30 Double Unders or Singles
—rest as needed—
Time cap 35 min
Burn: 12 Days of Christmas (AMRAP – Rounds and Reps)
AMRAP 35
5 Burpee/Down Ups
5 Air Squat
3 Deadlift 95/65
3 Hang Power Cleans 95/65
3 S2OH 95/65
10 Box Jumps or Step Ups
8 Pull Ups or Ring Rows
10 Wallballs 20/14
8 KB Rus Swing 35/25
10 Alt KB Goblet Rev Lunges 35/25
7 Ring/Bench Dips
30 Double Unders or Singles
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