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
8-10 Banded Foam Roller Rolls Out
6 Alt Plank 2PU (no hip swing)
8/8 Side Step + 8/8 Standing Firehydrant
6 Goblet Squat w/Mini Band
Back Squat
1 set 8 reps @empty barbell
2-5 sets 3-5 reps @build weight
1 sets 3 reps @RPE 8-9 working weight
—in remaining time—
2-3 sets 3 reps Drop -10% of working weight
20 min work, 60-90 sec rest b/n sets
Chest Up
Stay Upright as much as possible
3 Levels of Spine Support
Rebrace at the top of each rep
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15
3 Hang Power Clean 135/95lb
8 Push Press
12 Burpee Over Bar
15 Pull Up
Intermediate
AMRAP 15
3 Hang Power Clean 95/65lb
8 Push Press
12 Burpee Over Bar
15 Pull Up
Scaled
AMRAP 15
3 Hang Power Clean @light
8 Push Press
12 Burpee Over Bar
12 Ring Row
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
15 Min Time Cap
3 hang power clean (choose weight or build)
8 push press
12 burpee over the bar
15 pull ups
Rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12 RKBS
8 Push Press
12 Burpee or Up/Downs
8 Ring Row
Use weights and box height that allow continuous movement
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