CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
8 Kneeling Foam Roller Rolls Outs w/mini band
20 90/90 + Progressions
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
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)
4 Bird Dog w/10 sec pause
Glutes Activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/Side Kneeling Firehydrant
10/Leg Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
5/ Arm Dead Bug w/light plates block b/n knees
5/ Leg Dead Bug Straight Arms Overhead w/block
Empty Barbell Warm Up (no hook grip):
2 Snatch Grip Deadlift
2 Muscle Snatches (Pocket)
2 Overhead Squats 2 sec Pause in the bottom
2 Mid Shine Muscle Snatch + OH Squat
-repeat if needed-
Skill: Snatch + Overhead Squat (2 sets 2 reps @RPE 7)
1 rep = 1 Squat Snatch + 1 Overhead Squat, up to 60 sec b/n reps
——-
1 set 2 reps @Empty Bar
3-4 sets 2 reps @Building
2 sets 2 reps @RPE 7
build weight for 20 min, 60-90 sec rest b/n sets
focus on traps down on start and up in catch
armpits up to lock control barbell overhead
prebrace yourself to have stability (keep close mouth while moving weights)
Comp: Gymnastics and Cardio (Time)
RX
3 Rounds of:
10 C2B Pull Ups
12/9 cal Bike
5 Wallwalks
300/250 m Row
Time cap 15 min
Intermediate
3 Rounds of:
10 Pull Ups
12/9 cal Bike
4 Wallwalk (half way is fine)
300/250 m Row
Time cap 15 min
Scaled
3 Rounds of:
10 Ring Rows
12/9 cal Bike
3 Box Walk Out
300/250 m Row
Time cap 15 min
Power: Gymnastics and Cardio (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
8-10 (C2B) Pull Ups/Ring Rows
10 cal Bike
2-3 Wallwalks
300/250 m Row
rest as needed
Time cap 15 min
Burn: Gymnastics and Cardio (AMRAP – Rounds and Reps)
AMRAP 15
10 Pull Ups/Ring Rows
12/9 cal Bike
3 Wallwalks/Box walk out
300/250 m Row
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