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CrossFit Modern – CrossFit

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Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

5/side Foam roller rolls outs

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes activation (mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Specific:

6/leg kneeling HALO plate 35/25

5/leg Lunge+Rev Lunge

3 PVC Split Jerk (pause in catch, check your feet work)

Skill: Clean and Jerk (2 sets 2 reps @RPE8)

1 set 2 reps @empty barbell

3-5 sets 2 reps @build weight

2 sets 2 reps @working weight RPE8

build weight for 20 min work. rest 60-90 sec betwen sets

focus on keeping shoulder down in dip and drive up

traps up on catch

knee lock out when driving up before stomp

brace core to catch stably (keep mouth close to prevent losing it)

Comp: 50/500/50 (Time)

RX

For time:

50 Alt DB Snatch

500 DU

50 Pull Ups

Intermediate

For time:

50 Alt DB Snatch

500 Singles

50 Banded Pull Ups

Scaled

For time:

50 Alt DB Snatch light

500 Singles

50 Ring Rows

Time cap 15 min

Power: 50/500/50 (AMRAP – Rounds and Reps)

3-5 Rounds for Quality (Cap 15 min):

10 Alt DB Snatch

50 DU

10 Pull Ups/Kipping/Ring Rows

Rest as needed

(Choose weight and gymnastics)

Burn: 50/500/50 (AMRAP – Rounds and Reps)

AMRAP 15

10 Alt DB Snatch 35/25

50 DU/100 Singles

10 Pull Ups/Kipping/Ring Rows