Announcements

🔥 The CrossFit Games Open is Here! 🔥

It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.

📅 Join Us The Next 3 Saturdays!

📍 Where: At CrossFit Modern!

⏰ When: 8 AM – 11 AM

🔥 What: Official Open Workouts + Supportive & Electric Atmosphere

Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.

💥 Why You Should Sign Up:

✅ Challenge Yourself & Track Progress

✅ Throw Down with Your Gym Community

✅ Experience the Open Energy – It’s Electric!

✅ Celebrate Wins, Big & Small

The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.

🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!

👊 Who’s in!? LETS GOOOOOOO!!! 🚀

CrossFit Modern – CrossFit

Announcement

🔥 The CrossFit Games Open is Here! 🔥

It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.

📅 Join Us The Next 3 Saturdays!

📍 Where: At CrossFit Modern!

⏰ When: 8 AM – 11 AM

🔥 What: Official Open Workouts + Supportive & Electric Atmosphere

Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.

💥 Why You Should Sign Up:

✅ Challenge Yourself & Track Progress

✅ Throw Down with Your Gym Community

✅ Experience the Open Energy – It’s Electric!

✅ Celebrate Wins, Big & Small

The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.

🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!

👊 Who’s in!? LETS GOOOOOOO!!! 🚀

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
Specific

2 Sets

20 Alt Plank Shoulder Tap

15 DB or Plate Reverse Fly 10/5lb

10-15 Mini Band Glute Bridge

Bench Press (4×5)

1 set x 8 reps @empty barbell

3 sets x 3-5 reps @building

4 sets 5 reps @RPE 5-6 working weight

Complete 5 Single Leg RDL Each Leg (with or without weight) between working sets.

Comp: Power Pairs (AMRAP – Rounds and Reps)

RX

In Teams of 2

AMRAP 20

600/500m Row

20 Deadlifts 185/125

100 Double Under

share meters and reps as needed

If finishing on a row, every 20m = 1 rep

Intermediate

In Teams of 2

AMRAP 20

500/400m Row

20 Deadlifts 135/95

70 Double Under

Scaled

In Teams of 2

AMRAP 20

400/300m Row

20 Deadlifts 95/65

100 Single Under

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

20 Min Cap

300m Row

10 Deadlifts 185/125

50 Double Under

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

300m Row

10 Deadlifts

50-100 Single Under (or 25-50 Double Under)

use weights and reps that allow continuous movement