CrossFit Modern – CrossFit
Warm Up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling 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/Side Kneeling Firehydrant
10 Ultimate Side Plank
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)
Core
20s Side Plank (each side)
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
Wk7: Back Squat (1×1)
1 Rep Max Back Squat
1 set x 8 reps @empty barbell
3-5 sets x 3-5 reps @building
3 sets x 1 reps @build to a heavy single
23 min work, rest 60-90 sec b/n sets
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
Comp: “FLIGHT RISK” (AMRAP – Rounds and Reps)
RX
AMRAP 15
12/9 Cal Row
6 Box Jump 24/20”
3 Shoulder to Overhead 165/115lb
Intermediate
AMRAP 15
12/9 Cal Row
6 Box Jump 24/20”
3 Shoulder to Overhead 135/95lb
Scaled
AMRAP 15
12/9 Cal Row
6 Box Jump or Step Up 20”
3 Shoulder to Overhead 75/55lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
15 Min Cap
12/9 Cal Row
6 Box Jump 24/20”
3 Shoulder to Overhead (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12/9 Cal Row
6 Box Jump
3 Shoulder to Overhead
scale to allow continuous movement
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