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
Shoulder Mobilization – w/red or yellow band kneeling:
10/arm Shoulder Presses
10/arm Rotation 90/90
Glutes activation (mini band below the knees):
10 Hip Bridge
10/Side Steps
10/ Monster Walks
10/Leg Standing Firehydrant
Specific
5/leg Airplane Band above Knees
5/side Rotational Plank
Shoulder Press
E3M for 15 Min
5 Shoulder Press
7/7 Single Leg DB RDL
Build both movements to maintain quality and control.
Shoulder press: Core, glutes, and quads engaged. Breathe and brace before pressing.
RDL: Establish balance on a single foot/leg first. Then hinge maintaining balance and control. Breathe and brace before hinging.
Comp: Elevate (AMRAP – Rounds and Reps)
RX
AMRAP 20
27/21 Cal Bike
18 alt DB Snatch 50/35lb
9 HSPU
Intermediate
AMRAP 20
22/18 Cal Bike
18 alt DB Snatch 35/25lb
9 Scaled HSPU (1 red plate + 1 ab mat)
Scaled
20/15 Cal Bike
12 alt DB Snatch 25/15lb
8 Pike HSPU or L-Sit Press
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
20 Min Time Cap
27/21 Cal Bike
18 alt DB Snatch (choose weight or build)
9 HSPU (pike hspu or DB press)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
27/21 Cal Bike
18 alt DB Snatch
9 HSPU (pike hspu or DB press)
scale weights and movements to allow continuous movement
Recent Comments