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

10-20 alt Shoulder Tap

8/8 Single Leg Hip Bridge

8 alt Lateral Squat

100m Farmer Carry

Front Squat

Front Squat

1 set x 6-8 reps @empty barbell

3 sets x 3-5 reps @build weight

3 sets x 5 reps @RPE 6-7 working weight

20 min work, rest 60-90 sec b/n sets

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: Metcon (AMRAP – Reps)

RX

E3M for 15 Min

12/9 Cal Bike

10 alt DB Snatch 50/35lb

Max HSPU in Remaining Time

Intermediate

E3M for 15 Min

12/9 Cal Bike

10 alt DB Snatch 35/25lb

Max HSPU in Remaining Time

Scaled

E3M for 15 Min

12/9 Cal Bike

10 alt DB Snatch 30/15lb

Max Pike HSPU or Push Up in Remaining Time

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

E3M for 15 Min

12/9 Cal Bike

10 alt DB Snatch (choose weight or build)

Max HSPU in Remaining Time

Burn: Metcon (AMRAP – Reps)

E3M for 15 Min

12/9 Cal Bike

10 alt DB Snatch

Max HSPU or Push Up in Remaining Time

scale to allow continuous movement