CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

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 Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

BB Warm Up

2 Sets

3 Snatch Push Press

1 OHS

1 Snatch Balance

Snatch Balance

2 Snatch Balance + 1 Overhead Squat

1 set x2 @empty barbell

4-6 sets @build based on quality

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

Controlled Dip and Drive: Initiate with a shallow, vertical dip and strong drive to elevate the bar slightly—just enough to allow room to drop under.

Timing is crucial: drive, then immediately drop, catching with tension and confidence.

Active Shoulder Position: Press the bar up and back to keep it stacked over the center of the body.

Knees Tracking Over Toes: Drive the knees out to track in line with the toes, maintaining proper hip and ankle alignment.

Comp: “THE ARC” (AMRAP – Rounds and Reps)

RX

AMRAP 20

30/25 Cal Row

4 Bar Muscle Up

1 Hang Squat Snatch 185/125lb

Intermediate

AMRAP 20

25/20 Cal Row

2 Bar Muscle Up (or 6 CTB)

1 Hang Squat Snatch 115/85lb

Scaled

AMRAP 20

250/200m Row

5 Ring Row

1 Hang Power Snatch 75/55lb

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

20 Min Cap

350/300m Row

3 Bar Muscle Up (or pull up variation)

1 Hang Squat Snatch (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

350/300m Row

3 Bar Muscle Up (5-7 Ring Row or 7-10 Pull up)

1 Snatch

scale to allow continuous movement