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
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
21 Air Squats
15 Burpees
9 T2B
600/500 m Row
21 Air Squats
15 Burpees
9 T2B
400/300 m Row
21 Air Squats
15 Burpees
9 T2B
Time cap 18 min
Intermediate
800/700 m Row
21 Air Squats
15 Burpees
9 K2C
600/500 m Row
21 Air Squats
15 Burpees
9 K2C
400/300 m Row
21 Air Squats
15 Burpees
9 K2C
Time cap 18 min
Scaled
600/500 m Row
21 Air Squats
15 Down Ups
9 V-Ups
500/400 m Row
21 Air Squats
15 Down Ups
9 V-Ups
400/300 m Row
21 Air Squats
15 Down Ups
9 V-Ups
Time cap 18 min
Power: Cardio (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
500/400 m Row
15 Air Squats
10 Burpees
10 T2B/K2C/V-Ups
—rest as needed—
Time cap 18 min
Burn: Cardio (AMRAP – Rounds and Reps)
AMRAP 18
300/250 m Row
21 Air Squats
15 Burpees or Down Ups
9 T2B/K2C/V-Ups
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