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
Specific

2 Sets

20s Side Plank (each side)

8/8 Foam Roller Roll Out

8/8 Mini Band SIde Step + 8/8 Standing Fire Hydrant

10-15 Banded Row

BB Warm Up

Build to Bench Press starting weight.

Bench Press

Every 2:30 x 5 Sets

5 Bench Press (building)

10/10 DB Row

Strong & Stable Setup – Feet planted, glutes engaged, and shoulders retracted.

Controlled Descent & Explosive Press -Lower with control, drive through the floor.

For DB Rows Maintain a Strong, Neutral Spine – Keep your back flat, core engaged, and avoid excessive torso rotation.

Comp: Accelerator (Time)

RX

3 Rounds for Time

200m Run

12 Toe to Bar

10 DB Front Squat 50/35lb

8 DB Deadlift

Intermediate

3 Rounds for Time

200m Run

12 Toe to Bar

10 DB Front Squat 35/25lb

8 DB Deadlift

Scaled

3 Rounds for Time

200m Run

12 Hanging Knee Raise

10 DB Front Squat 25/15lb

8 DB Deadlift

Power: 3-5 Rounds for Time (Time)

15 Min Cap

200m Run

12 Toe to Bar

10 DB Front Squat (choose weight or build)

8 DB Deadlift

rest as needed between sets

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

12 Toe to Bar or Hanging Knee Raise

10 DB Front Squat

8 DB Deadlift

use weights that allow continuous movement