CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10-20 Hip 90/90
5-7 Thoracic Mobilization on Bench
Specific
2 Sets
15s 3-Way Plank (center, right, left)
12-15 RKBS
7 Goblet Squat (mini band below knees)
Back Squat
1 set x 6 reps @empty barbell
3-5 sets x 3-5 reps @building
5 sets x 4 reps @ RPE 8-8.5
23 min work, rest 60-90 sec b/n sets
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16
12/9 Cal Bike
8 Burpee Over Bar
4 Power Snatch 115/85lb
4 Overhead Lunge
Intermediate
AMRAP 16
12/9 Cal Bike
8 Burpee Over Bar
4 Power Snatch 95/65lb
4 Overhead Lunge
Scaled
AMRAP 16
12/9 Cal Bike
8 Burpee
4 Power Snatch 75/55lb
4 Overhead Lunge
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
16 Min Cap
12/9 Cal Bike
8 Burpee Over Bar
4 Power Snatch (choose weight or build)
4 Overhead Lunge
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
12/9 Cal Bike
8 Burpee Over Bar
4 Power Snatch
4 Overhead Lunge
scale to allow continuous movement
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