CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes Activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Front Squat (1×5)

Front Squat

1 set x 5 reps @empty barbell

4-6 sets x 5 reps @building

1 sets x 5 reps @ RPE 8-9

20 Min Cap

Comp: “BACKDRAFT” (Time)

RX

4 Rounds for Time (20min cap)

300m Run

20 DB Thruster 50/35lb

10 Toe to Bar

Intermediate

4 Rounds for Time

300m Run

20 DB Thruster 35/25lb

7 Toe to Bar

Scaled

4 Rounds for Time

300m Run

20 DB Thruster 25/15lb

10 Hanging Knee Raise

Power: 3-5 Rounds for Quality (Time)

20 min cap

300m Run

20 DB Thruster (choose weight or build)

10 Toe to Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 2O

300m Run

20 DB Thruster

10 Toe to Bar or Hanging Knee Raise

scale to allow continuous movement