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
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
5/5 Rotational Plank
8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant
6 Lateral Squat
7-10 PVC Banded Lat Pull Down (seated)
Pull Up Progression (AMRAP – Reps)
OTM 10
3-5 Pull Up, Elevated Ring Row, or Ring Row
3-5 Dip (P-Bars or Bench)
If all 10 rounds were completed successfully last week, add a rep or increase the difficulty. If not, make adjustments to complete the 10 rounds.
Complete both movements in the same minute.
Choose a rep count you can maintain unbroken for all 10 rounds.
The first 3-4 sets should be easy. Hold on to quality and control. No kipping.
Comp: “ENDLESS ENGINE” (AMRAP – Rounds and Reps)
RX
AMRAP 25
1km Bike
20 HSPU
20 Toe to Bar
20 KB Deadlift 1×70/53lb
Intermediate
AMRAP 25
1km Bike
10 HSPU (or 20 Push Up)
15 Toe to Bar (or 30 sit ups)
20 KB Deadlift 1×53/35lb
Scaled
AMRAP 25
1km Bike
10 Push Up
15 Hanging Knee Raise
20 KB Deadlift 1×35/26lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
25 Min Cap
1km Bike
10-20 HSPU
10-20 Toe to Bar
20 KB Deadlift (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 25
1km Bike
10-20 Push Ups
15 Toe to Bar (or 30 SIt ups)
20 KB Deadlift
scale to allow continuous movement
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