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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
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 Thumbless Grip
2nd min: 1 Kipping T2B +1Kipping Chin2B+1Kipping Chest2B/repeat or
practice 5-10 Kip Swings
3rd min: Rest
Comp: Survival (Time)
RX
5RFT
200m Run
8 T2B
5 Hang Power Cleans 95/65
5 Front Squats 96/65
Intermediate
5RFT
200m Run
8 K2C
5 Hang Power Cleans 75/55
5 Front Squats 75/55
Scaled
5RFT
200m Run
8 T2B
5 Hang Power Cleans Barbell
5 Front Squats Barbell
Time cap 20 min
Power: Survival (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 20 min):
200m Run
8 T2B/K2C/V-Ups
5 Hang Power Cleans
5 Front Squats
rest 1 min
(choose cardio, weights and gymnastics)
Burn: Survival (AMRAP – Rounds and Reps)
AMRAP 20
200m Run
8 T2B/K2C
5 DBs Hang Power Cleans 35/25
5 DBs Front Squats 35/25
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