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
Core – The Big 3
5/side Curl Up (5-10 lbs plate on stomach)
20 sec/ Side Plank (last 5 sec leg up)
10 Bird/Dog
Glutes Activation (with mini band below the knees):
10/Hip Bridges
10/Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization – w/red or yellow band kneeling:
10/arm Shoulder Presses
10/arm Rotation 90/90
BB Warm Up
2-3 Sets (light building)
2 Clean Grip Deadlift
2 Hip Muscle Clean
2 Front Squat
10-15 Minutes for BB Warm Up + finish building to starting weight for metcon.
Power Drive (part A) (Calories)
Rx:
E5M for 25 Min
1 Min max cal row
15 Box Jump 24/20″
5 Cleans (building)
-begin at approximately 50%
Scaled:
E5M for 25 Min
1 Min max cal row
15 Box Jump 20/18″ (or step ups)
5 Hang Power Clean (building)
Power Drive (part B) (Weight)
Total Pounds of last 5 lifts.
Power: 3-5 Rounds for Quality (Calories)
25 Min Cap
1 Min Cal Row or Bike
15 Box Jump or Step up
5 Cleans (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20-25
1 Min max Cal Row or Bike
15 Box Jump or Step up
5 Hang Power Clean
7 Front Squat
scale to allow continuous movement
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