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
Specific
2 Sets
5/5 Foam Roller Roll Out
10 Banded Shoulder Presses + 10 Rotations 90/90
6/6 Single Leg Hip Bridge
BB Warm Up
2 Snatch Pull (no explosion, focus on hip hinge)
2 Muscle Snatch (from hips)
2 Power Snatch
Repeat if needed
Power Snatch
1 Power Snatch
1 Low Hang Power Snatch
build weight for 20 min , 60-90 sec rest b/n sets
focus on START POSITION: place your body weight over the bar and stay over the bar in both pulls
keep barbell on the same distance from your legs until hip contact
Comp: Metcon (Time)
RX
10 Rounds for Time
35 Double Under
7 Overhead Squat 95/65lb
5 Strict HSPU
Time Cap 20 Min
Intermediate
10 Rounds for Time
35 Double Under
7 Overhead Squat 75/55lb
5 Kipping HSPU
Time Cap 20 Min
Scaled
10 Rounds for Time
35-70 Singles
7 Overhead Squat @light or Front Squat
5 Pike Push Up or Push Up
Time Cap 20 Min
Power: 3-5 Rounds for Quality (Time)
20 Min Time Cap
35 Double Under
7 Overhead Squat (choose weight or build)
3-5 Strict HSPU (or 7-10 Kipping HSPU)
Rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
35-70 Single Unders
7 Overhead Squat (or Front Squat)
14/10 Cal Bike
7 Pike Push Up or Push Up
Use weights that allow continuous movement
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