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

5/5 Rotational Plank

8/8 Single Leg Hip Bridge

8 Alt Lateral Squat

3-5 Squat Jump

BB Warm Up

2-3 Clean Pulls (no explosion, focus on hip hinge)

2 Muscle Clean (from hips)

2 Front Squat (pause in bottom)

2 Squat Clean

Clean

Clean Complex

1 Power Clean

1 Hang Squat Clean

-reset-

1 Clean

20 Min to Build

Press through the legs

Stay over the bar during the pull

Keep barbell on the same distance from your legs until hip contact

Comp: Metcon (Time)

RX

For Time (18-Min Cap):

50/40 Cal Row

25 HSPU

10 Power Cleans 185/125

25 HSPU

50/40 Cal Row

Intermediate

50/40 Cal Row

15 HSPU (or 25 Pike Push Up)

10 Power Cleans 135/95

15 HSPU (or 25 Pike)

50/40 Cal Row

Scaled

50/40 Cal Row

25 Push Up

10 Power Cleans 75/55

25 Push Up

50/40 Cal Row

Power: 3-5 Rounds for Quality (Time)

18 Min Cap

20/16 Cal Row

10 HSPU

5 Power Cleans (choose weight or build)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30/25 Cal Row

15 Push up variation

10 Power Cleans

scale to allow continuous movement