CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Lying T-4 rotation
8 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
Big 3/Core
5/side Curl Up (5-10 lbs Plate on Stomach)
20 sec/ Side Plank (last 5 sec Leg Up – Star Plank)
10 Alt Bird Dog w/palm in fist and block on small side on your back
Glutes activation (mini band below the knees):
10/10 Side Step + 10/10 Standing Firehydrant
10/10 Monster Walk
10 Air Squats w/Mini Band Below Knee and Hands Behind the Head
Crossover Symmetry Activation
-2 yellow/red band eye level-
4 + 4 plyo Row
4 + 4 plyo Reverse Fly
4 + 4 plyo Pulldown
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
NO DOUBLE PUSH PRESS: FULL ELBOW AND SHOULDER LOCK OUT ON CATCH
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)
Comp: Cardio (Time)
RX
800/700 m Row
5 T2B
10 Push Ups
15 Air Squats
600/500 m Row
5 T2B
10 Push Ups
15 Air Squats
400/300 m Row
5 T2B
10 Push Ups
15 Air Squats
Time cap 18 min
Intermediate
800/700 m Row
5 K2C
10 HR Push Ups
15 Air Squats
600/500 m Row
5 K2C
10 HR Push Ups
15 Air Squats
400/300 m Row
5 K2C
10 HR Push Ups
15 Air Squats
Time cap 18 min
Scaled
600/500 m Row
5 V-Ups
10 Kneeling Push Ups
15 Air Squats
500/400 m Row
5 V-Ups
10 Kneeling Push Ups
15 Air Squats
400/300 m Row
5 V-Ups
10 Kneeling Push Ups
15 Air Squats
Time cap 18 min
Power: Cardio (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
500/400 m Row
5 T2B/K2C/V-Ups
10 Push Ups (any variation)
15 Air Squats
—rest as needed—
Time cap 18 min
Burn: Cardio (AMRAP – Rounds and Reps)
AMRAP 18
300/250 m Row
5 T2B/K2C/V-Ups
10 Push Ups (any variation)
15 Air Squats
Recent Comments