CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam roller rolls outs
5 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
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
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Specific:
10 Plank plus Taps w/block
10 Dbs Strict Press light
Skill: Push Press (1 set 5 reps @RPE7-8)
1 set 8 reps @empty barbell
3-4 sets 5 reps @build weight
1 set 5 reps @RPE7-8
in remaining time
2-3 sets @-10% of working weight/drop set
20 min work. 60-90 sec rest b/n sets
focus on keeping shoulder down in dip and drive up
traps up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
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