CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 Rotation
5/side Foam Roller Rolls Out
10 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10 shoulder presses +
10 rotations 90/90
Skill: 20 Min to Perform: (AMRAP – Reps)
SUPERSET:
8-15 Kipping Swings False Grip Wider Than Shoulders
8-15 Dips (Rings, Bars, Bench)
8-15 Kipping T2B Straight Legs
4 LOG Sled Drag (use weightlifting belt): forward, reverse, sides.
—repeat 4 times—-
Comp: Focus on Snatch (AMRAP – Rounds and Reps)
RX
3 Rounds of:
5 Hang Power Snatch 95/65
10 Burpees
—rest 1 min—
Then:
3 Rounds of:
5 Overhead Squats 95/65
30 DU
—rest 1 min—
AMRAP in remaining time:
3 Hang Squat Snatches 95/65
6 HSPU
Time cap 18 min
Intermediate
3 Rounds of:
5 Hang Power Snatch 75/55
10 Burpees
—rest 1 min—
Then:
3 Rounds of:
5 Overhead Squats 75/55
30 DU or Singles
—rest 1 min—
AMRAP in remaining time:
3 Hang Squat Snatches 75/55
6 HSPU or Box PU
Time cap 18 min
Scaled
3 Rounds of:
5 Hang Power Snatch light
10 Down Ups
—rest 1 min—
Then:
3 Rounds of:
5 Overhead Squats light
30 Singles
—rest 1 min—
AMRAP in remaining time:
3 Hang Squat Snatches light
6 Box PU or Pike Push Ups
Time cap 18 min
Power: Focus on Snatch (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
2 Hang Power Snatch (choose weight)
2 Overhead Squats
2 Hang Squat Snatches
10 Burpees or 30 DU
5-10 HSPU or Pike/Box PU
—rest as needed—
Time cap 18 min
Burn: Focus on Snatch (AMRAP – Rounds and Reps)
AMRAP 18
2 Hang Power Snatch 95/65
2 Overhead Squats 95/65
2 Hang Squat Snatches 95/65
10 Burpees
30 DU
7 HSPU or Pike/Box PU
Recent Comments