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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 Bench Squats w/Mini Band Below Knee (3 Levels of Spine Control)
Core
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)
Skill: Back Squat (1 set 2 reps @RPE8)
Back Squat
1 set 8 reps @empty barbell
1 sets 5 reps @1st weight
2 sets 3 reps @build weight
2-3 sets 2 reps @build weight
1 sets 2 reps@RPE8 working weight
20 min work, 60-90 sec rest b/n sets, up to 2 min rest on the heaviest set
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
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