CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10-20 Hip 90/90
5-7 Thoracic Mobilization on Bench
Specific
2 Sets
15s 3-Way Plank (center, right, left)
12-15 RKBS
7 Goblet Squat (mini band below knees)
Front Squat
Front Squat
1 set x 5 reps @empty barbell
4-6 sets x 3 reps @building
3 sets x 5 reps @ last weeks weight
20 Min Cap
Comp: Metcon (Time)
RX
4 Rounds for Time, 20 Min Cap
20/16 Cal Bike
10 Burpee Over Bar
10 alt Pistol
5 Power Clean 225/155lb
Intermediate
4 Rounds for Time, 20 Min Cap
20/16 Cal Bike
10 Burpee Over Bar
10 alt Shrimp Squat
5 Power Clean 185/125lb
Scaled
4 Rounds for Time, 20 Min Cap
15/12 Cal Bike
8 Burpee Over Bar
6 alt Shrimp Squat
5 Power Clean 115/85lb
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
20/16 Cal Bike
8 Burpee Over Bar
10 alt Pistol
5 Power Clean (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20/16 Cal Bike
10 Burpee Over Bar
10 alt Shrimp Squat or Lunge
5 Power Clean
scale to allow continuous movement
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