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

10-20 alt Shoulder Tap

8/8 Single Leg Hip Bridge

8 alt Lateral Squat

100m Farmer Carry

Back Squat

1 set 8 reps @empty barbell

3-5 sets 5 reps @building to RPE 5-6

Then..

Every 2:30 x 4 Sets

3 Back Squat

-Descend :03

-Pause :02

-Explode Up

-Rebrace and Repeat

Comp: Brick by Brick (Time)

RX (18 min Cap)

For Time:

5 Rounds for Time:

20 Wall Ball 20/14lb

10 Hang Power Clean 135/95lb

7/5 Strict Pull-up

Intermediate

For Time:

5 Rounds for Time:

20 Wall Ball 20/14lb

10 Hang Power Clean 95/65lb

5/3 Strict Pull-up

Scaled

For Time:

5 Rounds for Time:

20 Wall Ball 14/10lb

10 Hang Power Clean @light

7/5 Ring Row

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

18 Min Time Cap

20 Wall Ball 20/14lb

5-7 Hang Power Clean (choose weight or build)

7/5 Strict Pull-up

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

20 Wall Ball or Air Squat

10 Hang Power Clean

7/5 Strict Pull-up or Ring Row

scale to allow continuous movement

B.B.: Optional Lower Body Strength Circuit (Checkmark)

3-4 Rounds (Controlled Tempo & Quality Focus) :

Romanian Deadlifts (RDLs)

8-12 Reps

Load: Dumbbells or Barbell

Tempo: 3s descent, slight pause at the bottom, explosive up

Focus: Hamstrings, glutes, and lower back activation

Single-Leg DB Hip Thrust

10-12 Per Leg

Setup: Back against a bench, DB on hips

Tempo: Controlled down, explosive hip drive up

Focus: Glute isolation and stability

DB Step-Through Lunge (Reverse to Forward)

8 Per Leg

Movement: Step back into a reverse lunge, Drive forward into a forward lunge

Modification: If knee flexion needs to be minimized further, swap for Glute Bridge March (10 reps per side)

Focus: Glute engagement and unilateral control