CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
8 Kneeling Thoracic Mobilization Elbows on Bench
20 Alt Standing Thoracic Mobilization w/block and PVC
Glutes activation (with mini band below the knees):
10/10 Side Steps + 10/10 Standing Firehydrant
10/10 Monster Walk
10 Air Squats Band on Ankles PVC 3 Levels of Spine Control
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
6/leg kneeling HALO plate 25/15
5/leg Lunge+Rev Lunge
8 Squat Jumps
Empty Barbell Warm Up:
2 Strict Presses
2 Push Presses
2 Power Jerks
2 Split Jerks
—rest&repeat if needed—
Lift: Split Jerk (3 sets 1 rep @RPE7)
1 REP = 1 REP BEHIND THE HEAD + 1 REP FRONT RACK
—————————————-
2 sets 1 reps @empty barbell
3-5 sets 1 rep @build weight
3 sets 1 rep @working weight RPE7
20 min work, 60-90 sec rest b/n sets
lower back locked in Neutral
focus on keeping shoulder down in dip and drive up
traps and armpits up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: Metcon (Time)
RX
21-15-9*
Hang Squat Clean 95/65
HSPU
*start each round with 200m run
Time cap 16 min
Intermediate
21-15-9*
Hang Squat Clean 75/55
HSPU w/2-3 Ab-mats
*start each round with 200m run
Time cap 16 min
Scaled
21-15-9*
Hang Squat Clean light
Box/Pike HSPU
*start each round with 200m run or row
Time cap 16 min
Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)
200m Run/Row
8 Hang Squat Clean (choose weight, build or not)
HSPU/Box or Pike HSPU
—rest as needed—
Time cap 16
Burn: AMRAP 16 (AMRAP – Rounds and Reps)
200m Run/Row
8 Hang Squat Clean 75/55
HSPU/Box or Pike HSPU
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