CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge

5 Thoracic Mobilization (elbows on bench)

10-20 alt Plank Shoulder Tap
Glutes activation (with mini band below the knees):

10/Side Steps

10/ Monster Walks

10/Side Standing Firehydrant

10 Air Squat Band on Ankles Arms Behind The Head Posture Control

Barbell Warm Up

2 Strict Press

2 Push Press

2 Split Jerk

Split Jerk (1×3)

3 Split Jerk

1 set @empty barbell

4-6 sets @build based on quality

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

Vertical dip and drive.

Explosive punch with fast and precise footwork.

Locked out arms and stacked overhead position.

Breathe and brace before each rep.

Comp: “SHOULDER SUMMIT” (No Measure)

RX

AMRAP 16

2-4-6-8-10… etc.

Alt Devils Press 50/35lb

Strict HSPU (women:1-2-3-4-5…etc.)

12/9 Cal Bike after each round

Intermediate

AMRAP 16

2-4-6-8-10… etc.

Alt Devils Press 35/25lb

Kipping HSPU (women:1-2-3-4-5…etc.)

12/9 Cal Bike after each round

Scaled

AMRAP 16

2-4-6-8-10… etc.

Alt Devils Press 25/15lb

Pike HSPU

10/7 Cal Bike after each round

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

16 Min Cap

6 Alt Devils Press (choose weight or build)

6 HSPU

12/9 Cal Bike

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

6 Alt Devils Press

6 HSPU, Pike HSPU, or Push Up

12/9 Cal Bike

scale to allow continuous movement