CrossFit Modern – CrossFit
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
20 90/90 + Progressions
5/side T-4 rotation in Lunge
8 Kneeling Thoracic Mobilization Elbows on Bench or Box
Glutes activation (with mini band below the knees):
10/10 Single Leg Hip Bridges
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10/10 Shoulder Presses +
10/10 Rotations 90/90
5/5 Diagonal Pulls
Skill: 20 Min to Perform: (AMRAP – Reps)
4 SUPERSETS:
5-8 Bar Muscle Up Transitions
use 1/2 green bands to have start position with eyes over the bar
thumbless false grip
rebrace on the top
4/100 m Sled Drag (Facing and Reverse, Sides)
rope over waist
arms behind the head
3 Levels of Spine control: double chin, chest up, ribs locked into pelvic, bracing
build weight
40 sec L-Sit Hold (accumulate)
Comp: Deadlift Heroes (AMRAP – Rounds and Reps)
RX
AMRAP 16
7 Deadlifts 225/155
7 HSPU
40 DU
Intermediate
AMRAP 16
7 Deadlifts 185/155
7 HSPU (2-3 Ab-mats is fine)
40 DU or 80 Singles
Scaled
AMRAP 16
7 Deadlifts light, build
7 Box or Pike PU
80 Singles
Power: Deadlift Heroes (AMRAP – Rounds)
3-5 Rounds for Quality:
10 Deadlifts (choose weight, build)
10 HSPU or Box/Pike PU
30 DU or 60 Singles
—rest as needed—
Time cap 16 min
Burn: Deadlift Heroes (AMRAP – Rounds and Reps)
AMRAP 16
7 Deadlifts 155/125
7 HSPU or Box/Pike PU
40 DU or Singles
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