CrossFit Modern – CrossFit

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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

5 Thoracic Mobilization (elbows on bench)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

20s Side Plank Each Side

8/8 Single Leg Hip Bridge

8 Bird Dog

7-10 BB Good Morning

Wk6: Deadlift (3×1)

1 set x 5-7 reps @empty barbell

3-5 sets x 2-4 reps @building

3 sets x 1 reps @ RPE 9.5(~95%)

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

Controlled reps, do not bounce.

4 Levels of Spine Support (neck!)

Knees track in line with toes

Rebrace at top

Comp: “CRUISE CONTROL” (AMRAP – Rounds and Reps)

RX

AMRAP 16

12/10 Cal Bike

20 Air Squat

10 alt DB Hang Clean and Jerk 50/35lb

15 Sit Up

Intermediate

AMRAP 16

12/10 Cal Bike

15 Air Squat

10 alt DB Hang Clean and Jerk 35/25lb

15 Sit Up

Scaled

AMRAP 16

12/10 Cal Bike

12 Air Squat

10 alt DB Hang Clean and Jerk 25/15lb

15 Sit Up

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

16 Min Cap

12/10 Cal Bike

20 Air Squat

10 alt DB Hang Clean and Jerk (choose weight or build)

15 Sit Up

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

12/10 Cal Bike

20 Air Squat

10 alt DB Hang Clean and Jerk

15 Sit Up

scale to allow continuous movement