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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation lying
5/side foam roller rolls out
10 banded foam roller rolls out
20 90/90 + progression
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip bridges
5 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Core Activation
10 steps/4 direction Plank Walk w/abmat (do not drop)
Specific
2 Sets:
15 Plate Reverse Flys 10/5lbs
2×24′ Dual Farmer Carry (Posture Focus)
Skill: EMOM 12 (AMRAP – Reps)
1st min: 8-15 Inverted Row Elevated Feet
2nd min: 1 Kipping T2B +1Kipping Chin2B+1Kipping Chest2B/repeat or practice kipping
3rd min: Rest
Comp: Fast and furious (AMRAP – Rounds and Reps)
RX
AMRAP 16
200m Run
5/3 Bar Muscle Ups
5/leg Pistol Squat
Intermediate
AMRAP 16
100m Run
5/3 Jumping Bar Muscle Ups
5/leg Assisted Pistol Squat
Scaled
AMRAP 16
100m Run
8 Inverted Rows
8 Push Ups
5/leg Single Leg get up (bench/box)
Power: Fast and furious (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 16 min) :
200m Run
5/3 Bar Muscle Ups
10/leg Pistol Squat
(choose gymnastic and single leg work)
Burn: Fast and furious (AMRAP – Rounds and Reps)
AMRAP 16
100m Run
8 Ring Rows
8 Push Ups (kneeling)
5/leg Jumping Lunges
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