CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation Kneeling
5/arm Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
10-20 Standing Thoracic Mobilization w/PVC and Foam Roller or Block b/n Knees
Core Activation:
10+10 Weighted Dead Bug w/plate 25/15
Glues 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 x 4)
12-15 A-Pull (2 red bands shoulder level, rotator cuff health)
10-12 Bear Hug (the same bands but back to the rack, rotator cuff health)
10 reps or 20 sec hold/leg Copenhagen Plank (adductor activation, knee health)
Comp: “Devil” Mood (Time)
RX
5-10-15-20
T2B
cal Bike
Devil Presses 35/25
Time cap 20 min
Intermediate
5-10-15-20
K2C
cal Bike
Devil Presses 25/15
Time cap 20 min
Scaled
5-10-15-20
V-Ups
cal Bike
Devil Presses 10
Time cap 20 min
Power: “Devil” Mood (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
8 Strict or Kipping T2B/K2C
8 cal Bike
8 Devil Presses @RPE6
Rest as needed
Time cap 20
Burn: “Devil” Mood (AMRAP – Rounds and Reps)
AMRAP 20
10 T2B/K2C/V-Ups
10 cal Bike
10 Devil Presses 35/25
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