CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
10/10 Side Step
10/10 Monster Walk
10/10 Standing Firehydrant
5/5 Airplane
10 Air Squats w/PVC 3 Level Spine Control
Core
10/10 Copenhagen Side Plank
10/10 Single Leg Get Up (Bench/Box) Arms Behind The Head
Build: Back Squat (1 sets 3 reps @RPE8-9)
1 set 8 reps @empty barbell
2-3 sets 5 reps @build weight
2-3 sets 3 reps @build weight
1 set 3 reps @RPE8-9 working weight
—-if time left—
2-3 sets 3 reps drop -10%
20 min work , 60-90 sec rest b/n sets
Chin Down, Chest Up
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: Devil Press… Again (Time)
RX
100 DU
20 HSPU
10 Devil Presses 50/35
20 HSPU
100 DU
Time cap 15 min
Intermediate
100 DU or 200 Singles
20 HSPU or Box PU
10 Devil Presses 35/25
20 HSPU or Box PU
100 DU or 200 Singles
Time cap 15 min
Scaled
100 Singles
20 Box/Pike PU
10 Devil Presses light
20 Box/Pike PU
100 Singles
Time cap 15 min
Power: Devil Press… Again (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
30 DU or 60 Singles
10 HSPU
5 Devil Presses (choose weight, build)
—rest as needed—
Time cap 15 min
Burn: Devil Press… Again (AMRAP – Rounds and Reps)
AMRAP 15
30 DU or 60 Singles
10 HSPU/Box/Pike PU
5 Devil Presses 35/25
Recent Comments