CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 Rotation
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10/10 Side Steps
10/10 Monster Walk
10/10 Standing Firehydrant
10 Air Squats Band on Ankles Arms Behind The Head
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
10 Alt Plank plus Shoulder Tap w/2 sec pause before tap
10 DB Shoulder Press Light
10 Ring Rows or 5 Strict Pull Ups
Skill: 20 Min to Perform: (AMRAP – Reps)
NOT A SUPERSET:
1. 4 sets x 10 Shoulder Taps Handstand Face2Wal l or max time Hold over the Wall or Wallwalks (rest 60-90 sec)
-then-
2. 4 sets x 25 ft Handstand Walk/ PVC Assisted Handstand Walk/ Balance Hold (rest 60-90 sec)
-then-
3. 4 sets x 8 reps Parallel Pass Through ( rest 60-90 sec)
Comp: Weightlifting in Practice (Time)
RX
10-8-6-4-2
G2OH
8 C2B
12/9 cal Bike
Weights:
Male: 95/135/155/185/225
Female: 65/95/105/125/155
Time cap 18 min
Intermediate
10-8-6-4-2
G2OH
8 Pull Ups
12/9 cal Bike
Weights:
Male: 75/95/115/135/155
Female: 55/65/75/95/105
Time cap 18 min
Scaled
10-8-6-4-2
G2OH
8 Ring Rows
12/9 cal Bike
Weights:
Male: light/65lb, build
Female: light/55lbs, build
Time cap 18 min
Power: Weightlifting in Practice (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
4 G2OH (choose weight, build)
8 C2B/Pull Ups/Ring Rows
12/9 cal Bike
—rest as needed—
Time cap 18 min
Burn: Weightlifting in Practice (AMRAP – Rounds and Reps)
AMRAP 18
5 G2OH 95/65
10 C2B/Pull Ups/Ring Rows
12/9 cal Bike
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