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
5-8 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up (5-10 lbs Plate on Stomach)
20 sec/ Side Plank
4 Bird Dog w/block 10 sec Pause
Shoulder Mobilization – w/red or yellow band kneeling:
10/arm Shoulder Presses
10/arm Rotation 90/90
Glutes activation (mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Leg Standing Firehydrant
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
Specific
5/leg Airplane Band above Knees
5/side Rotational Plank
Empty Barbell Warm Up:
2 Muscle Power Cleans (Pocket)
2 Mid Shin Clean Pulls
2 Mid Shine Muscle Power Cleans
-repeat if needed-
Skill: Power Clean (3 reps 3 sets @RPE6-7)
1 set 3 reps @empty barbell
3-4 sets 3 reps @build weight
3 sets 3 reps @working weight RPE6-7
build weight for 20 min , 60-90 sec rest b/n sets
focus on staying over the bar till hip contact
keep barbell slightly off the body during the pull
active lats, s houlders back and down on start, spend some time to set it up
Comp: WALL balls and WALL walks (AMRAP – Rounds and Reps)
RX
AMRAP 15
12 Wallballs 20/14
300/250 m Row
5/3 Wallwalks
Intermediate
AMRAP 15
12 Wallballs 20/14
300/250 m Row
5/3 Wallwalks (half way)
Scaled
AMRAP 15
12 Wallballs light
300/250 m Row
5/3 Box Walks Out
Power: WALL balls and WALL walks (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
10 Wallballs 20/14
300/250 m Row
5/3 Wallwalks/Box Walks Out
Rest as needed
Time cap 15
Burn: WALL balls and WALL walks (AMRAP – Rounds and Reps)
AMRAP 15
8 Wallballs 20/14
300/250 m Row
8 Pike Push Ups
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