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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 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

10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)

5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)

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

Back Squat (w/Mini Band Below Knee)

1 set x 8 reps @empty barbell

3 sets * 8 reps @build weight

3 sets * 8 reps @RPE6-7 working weight

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

3 Levels of Spine Support

Keep Spreading Ground w/Feet

Rebrace on Top

Comp: Almost 19.3 (Time)

RX

200-ft. DB Overhead Walking Lunges 50/35

50 DB Box Step-Ups 50/35

50 Strict Handstand Push Up

200-ft. Handstand Walk

Intermediate

200-ft. DB Overhead Walking Lunges 35/25

50 DB Box Step-Ups 50/35

50 Kipping Handstand Push Up

10 Wallwalks

Scaled

200-ft. DB Overhead Walking Lunges (light)

50 DB Box Step-Ups (light/weightless)

50 Pike Push Up

10 Box Walkouts

Time cap 16 min

Power: Almost 19.3 (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 16 min):

16 DB Overhead Walking Lunges

10 DB Box Step-Ups

5-10 Strict Handstand Push Up

200-ft. Handstand Walk

rest 1 min

(choose weights and gymnastics)

Burn: Almost 19.3 (AMRAP – Rounds and Reps)

AMRAP 16

16 DB Overhead Walking Lunges

10 DB Box Step-Ups

5 Handstand/Pike/Box Push Ups

3 Wallwalks/Box Walkouts