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
Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Barbell Warm Up:

2 Strict Presses

2 Push Presses

2 Power Jerks

2 Split Jerks

Split Jerk

Every 1:30 x10

2 Split Jerks

Breathe and brace before each rep.

Focus on footwork and speed under the bar.

Punch the bar up, aggressive split, recover front foot first.

Build if technique stays sharp.

Comp: Blackjack (Time)

RX

For Time:

10-8-6-4-2

Power Clean 155/105lb

HSPU

16 alt Front Rack Lunge

Intermediate

For Time:

10-8-6-4-2

Power Clean 115/85lb

HSPU

16 alt Front Rack Lunge

Scaled

For Time:

10-8-6-4-2

Hang Power Clean @light to moderate

Pike HSPU

16 alt Front Rack Lunge

Power: 3-5 Rounds for Quality (Time)

6 Power Clean (choose weight or build)

6 HSPU (or pike hspu)

16 alt Front Rack Lunge

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Power Clean

6 HSPU or Pike Variation

16 alt Front Rack Lunge

scale weight and movements to allow continuous movement