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/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

BB Warm Up

2 Sets w/Empty Bar

5 Good Morning

3 Hip Muscle Clean

3 Tall Clean

3 Front Squat

3 Tall Jerk

Power Clean and Jerk

20 Min to Build

1 Power Clean

1 Hang Clean (squat or power)

1 Jerk

Comp: “AIR RAID” (Time)

RX

10 Rounds for Time (17 Min Cap):

25 Double Under

10 RKBS 70/53lb

5 Strict HSPU

Intermediate

10 Rounds for Time:

25 Double Under

10 RKBS 53/35lb

5 HSPU

Scaled

10 Rounds for Time:

50 Single Unders

10 RKBS 44/35lb

5 Pike HSPU

Power: 3-5 Rounds for Quality (Time)

17 Min Cap

25 Double Under

10 RKBS (choose weight or build)

5 Kipping or Strict HSPU

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 17

25 Double Under (or 50 Singles)

10 RKBS

5 HSPU (pike, kipping, or strict)

scale to allow continuous movement