CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
3/3 WGL
Shoulder Mobility w/mini band
Specific
2 Sets
20s Hollow Hold
10/10 Banded Side Step + Fire Hydrant
3+3 Contrast Jump
5-7 Sumo Stance Good Morning
Sumo Deadlift
Establish a 1RM
Optional rep scheme:
5-5-5-3-3-3-2-2-1-1-1
Metcon (Time)
RX
For Time
800m Run
20 Power Snatch 95/65lb
30 alt Goblet Lunge 53/35lb
40 Chest to Bar
30 alt Goblet Lunge
20 Power Snatch
800m Run
RX+
For Time
800m Run
20 Power Snatch 95/65lb
30 Alternating Pistol
40 Chest to Bar
30 Alternating Pistol
20 Power Snatch 95/65lb
800m Run
Intermediate
For Time
800m Run
20 Power Snatch 75/55lb
30 alt Goblet Lunge 35/26lb
40 Pull Up
30 alt Goblet Lunge
20 Power Snatch
800m Run
Scaled
For Time
800m Run
20 Hang Power Snatch @light
30 alt Goblet Lunge @light or unweighted
20-30 Ring Row or 40 Jumping CTB
30 alt Goblet Lunge
20 Power Snatch
800m Run
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