CrossFit Modern – CrossFit
Warm Up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10 Ultimate Side Plank
10/Side Step
10 Monster Walk
10/Leg Standing Firehydrant
10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)
Core
20s Side Plank (each side)
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
Wk6: Back Squat (3×1)
Back Squat
1 set x 8 reps @empty barbell
3-5 sets x 3-5 reps @building
3 sets x 1 reps @RPE 9.5 (~95%)
20 min work, rest 60-90 sec b/n sets
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
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