CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 LyingT-4 Rotation
5/5 Foam Roller Rolls Out
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Big 3:
5/5 Curl Ups (weight on stomach)
20/20 sec Side Bridge
10 Alt Bird Dog w/Block
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Crossover Symmetry Shoulder Activation
4 (2 sec hold) + 4 plyo 90/90
4 (2 sec hold) + 4 plyo Scaption (back to rack)
4 (2 sec hold) + 4 plyo Incline Plus (back to rack)
4 (2 sec hold) + 4 plyo Victory
Skill: 4 x 4:00 min (AMRAP – Reps)
12-20 Horizontal Ring Rows (feet on box, straight core)
8/8 Side Lying Barbell Single Arm Press 35/25 (build)
10+10 Weighted Dead Bug w/Plate 25/15 (build) – 10 alt legs, then 10 plate pull over
*score max reps of pull ups you’ve done per round
Metcon (Time)
RX
5 Rounds:
30 DU
12 DBs Floor Press 50/35
10 T2B
8/8 DBs Fr Rack Rev Lunges 50/35
Time cap 19
Intermediate
5 Rounds:
30 DU or 60 Singles
12 DBs Floor Press 35/25
10 K2C
8/8 DBs Fr Rack Rev Lunges 35/25
Time cap 19
Scaled
5 Rounds:
60 Singles
12 DBs Floor Press light
10 V-Ups
8/8 DBs Fr Rack Rev Lunges light
Time cap 19
Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)
30 DU or 60 Singles
12 DBs Floor Press (choose weight, build or not)
10 T2B/K2C/V-Ups
8/8 DBs Fr Rack Rev Lunges (choose weight, build or not)
—rest as needed—
Time cap 19
Burn: AMRAP 19 (AMRAP – Rounds and Reps)
30 DU or 60 Singles
12 DBs Floor Press 35/25
10 T2B/K2C/V-Ups
8/8 DBs Fr Rack Rev Lunges 35/25
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