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
BB Warm Up
2 Sets
3 Snatch Push Press
1 OHS
1 Snatch Balance
Snatch Balance
2 Snatch Balance + 1 Overhead Squat
1 set x2 @empty barbell
4-6 sets @build based on quality
16 min work, rest 60-90 sec b/n sets
Controlled Dip and Drive: Initiate with a shallow, vertical dip and strong drive to elevate the bar slightly—just enough to allow room to drop under.
Timing is crucial: drive, then immediately drop, catching with tension and confidence.
Active Shoulder Position: Press the bar up and back to keep it stacked over the center of the body.
Knees Tracking Over Toes: Drive the knees out to track in line with the toes, maintaining proper hip and ankle alignment.
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16
12 alt DB Snatch 50/35lb
3 Bar Muscle Up
100m Run
Intermediate
AMRAP 16
12 alt DB Snatch 35/25lb
5 CTB Pull Up (or 9 Pull Up)
100m Run
Scaled
AMRAP 16
12 alt DB Snatch 25/15lb
7 Ring Row
100m Run
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
AMRAP 16
12 alt DB Snatch (choose weight or build)
3 Bar Muscle Up
100m Run
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
12 alt DB Snatch
7 Ring Row or 9 Pull Up
100m Run
scale to allow continuous movement
Recent Comments