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.

Specific

2 Sets

10-20 Alt Shoulder Tap

8/8 Side Step + 8/8 Standing Fire Hydrant

5/5 Forward + Reverse Lunge

Push Press

Every 90s x 10 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

(Build up to RPE 8)

Focus Points:

Push Press: Develops raw overhead strength and leg drive.

Push Jerk: Reinforces a dip-drive-receive pattern with a slight drop.

Split Jerk: Locks in footwork and overhead stability.

Comp: Press to Impress (AMRAP – Rounds and Reps)

RX

AMRAP 15

15/12 Cal Bike

12 Shoulder to Overhead 135/95lb

9 Toe to Bar

Intermediate

AMRAP 15

15/12 Cal Bike

9 Shoulder to Overhead 95/65lb

6 Toe to Bar

Scaled

AMRAP 15

15/12 Cal Bike

9 Shoulder to Overhead 75/55lb

6 Hanging Knee Raise

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

15 Min Time Cap

15/12 Cal Bike

12 Shoulder to Overhead (choose weight or build)

9 Toe to Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Cal Bike or Row

12 Shoulder to Overhead

9 Toe to Bar or Hanging Knee Raise

scale weight and movements to allow continuous flow