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

6 Alt Plank 2PU (no hip swing)

8/8 Side Step + 8/8 Standing Firehydrant

6 Alt Lateral Squat

6/6 DB Press

Back Squat

1 set 8 reps @empty barbell

2-5 sets 3-5 reps @build weight

2 sets 2 reps @RPE 9 working weight

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

Chest Up

3 Levels of Spine Support

Rebrace at the top of each rep

Comp: 16 Min Cap (Time)

RX

4 Rounds for Time

200m Run

15 Kipping HSPU

10 Deadlift 225/155lb

Intermediate

4 Rounds for Time

200m Run

8/5 Kipping HSPU

10 Deadlift 185/125lb

Scaled

4 Rounds for Time

200m Run

8-12 Pike Push Up

10 Deadlift @light-moderate weight

Power: 3-5 Rounds for Quality (Time)

16 Min Time Cap

200m Run

10-15 Kipping HSPU

10 Deadlift (choose weight or build)

Rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m Run

7-10 Pike Push Up

10 Deadlift

Scale to allow continuous movement