CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
8 Thoracic Mobilization Elbows On Bench
Big 3/Core
5/side Curl Up (5-10 lbs plate on stomach) focus on breathing
20 sec/ Side Plank (last 5 sec leg up)
10 Bird Dog w/palm in fist
Glutes activation (mini band below the knees):
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)
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
6/leg kneeling HALO plate 15/10
5/leg Lunge+Rev Lunge
Empty Barbell Warm Up:
2 Hip Muscle Clean
2 Strict Presses
2 Mid Shin Muscle Clean
2 Split Jerks
—repeat if needed—
Skill: Power Clean + Split Jerk (2 sets 2 reps @RPE7-8)
1 set 2 reps @empty barbell
3-5 sets 2 reps @build weight
2 sets 2 reps @working weight RPE7-8
build weight for 20 min . rest 60-90 sec b/n sets
focus on keeping shoulder down in start and distance b/n you and bar
traps up on catch in jerk
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: The Whole Body WOD (Time)
RX
30 DU
10 T2B
5/5 Single Arm DB Push Press 35/25
5/5 Pistol Squats
60 DU
20 T2B
10/10 Single Arm DB Push Press 35/25
10/10 Pistol Squats
30 DU
10 T2B
5/5 Single Arm DB Push Press 35/25
5/5 Pistol Squats
Time cap 15
Intermediate
30 Singles
10 K2C
5/5 Single Arm DB Push Press 25/15
5/5 Assist Pistol Squats
60 Singles
20 K2C
10/10 Single Arm DB Push Press 25/15
10/10 Assist Pistol Squats
30 Singles
10 K2C
5/5 Single Arm DB Push Press 25/15
5/5 Assist Pistol Squats
Time cap 15
Scaled
30 Singles
10 V-Ups
5/5 Single Arm DB Push Press light
5/5 Single Leg Get Up
60 Singles
20 V-Ups
10/10 Single Arm DB Push Press light
10/10 Single Leg Get Up
30 Singles
10 V-Ups
5/5 Single Arm DB Push Press light
5/5 Single Leg Get Up
Time cap 15
Power: The Whole Body WOD (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
30 DU or 60 Singles
10 T2B/K2C/V-Ups
5/5 Single Arm DB Push Press (choose weight, build or not)
5/5 Pistol Squats/Single Leg Get Up
rest as needed
Time cap 15 min
Burn: The Whole Body WOD (AMRAP – Rounds and Reps)
AMRAP 15
30 DU or Singles
10 T2B/K2C/V-Ups
5/5 Single Arm DB Push Press 25/15
5/5 Pistol Squats/Single Leg Get Up
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