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CrossFit Modern – CrossFit

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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 squat

10/side kneeling Fire hydrant

10 ultimate side plank

10 Side Step

10 Monster Walk

10 Standing Fire Hydrant

10 Bench Squats w/Mini Band Below Knee

Core

10 bird dog in bear crawl w/abmat

5/5 Air Plane w/mini band above knees

Skill: Back Squat (3*8 @RPE6-7)

Back Squat (w/Mini Band Below Knee)

1×8 @Empty Bar

3X8 @Building

3×8 @RPE6-7 (same weight)

20 min work, 60-90 sec rest b/n sets

Spread Ground w/Feet

Lock your back in Neutral

Support/Bracing Power

Double Chin

Comp: Patience (Time)

RX

800/650m Row

20 Shoulder to Overhead 95/65

600/500m Row

15 S2OH 135/95

400/350m Row

10 S2OH 155/105

Intermediate

700/550m Row

20 Shoulder to Overhead 75/55lbs

500/400m Row

15 S2OH 95/65lbs

300/250m Row

10 SOH 115/75lbs

Scaled

700/550m Row

15 Shoulder to Overhead 45/35lbs

500/400m Row

10 S2OH 65/45lbs

300/250m Row

5 SOH 85/55lbs

Time cap 18 min

Power: Patience (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 18 min) :

600/450 m Row

10 S2O

90 sec rest

Burn: Patience (Time)

800/650m Row

15 DB Shoulder to Overhead 25/15

600/500m Row

10 DB S2OH 35/25

400/350m Row

5 DB SOH 45/35

(choose weight)

Time cap 18