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

10-20 alt Shoulder Tap

8/8 Single Leg Hip Bridge

8 alt Lateral Squat

100m Farmer Carry

Back Squat

Back Squat

1 set x 8 reps @empty barbell

3 sets x 3-5 reps @build weight

3 sets x 4 reps @RPE 7-8 working weight

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

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: Throttle (AMRAP – Rounds and Reps)

RX

Four 3-Minute AMRAPS

3 Power Snatch 115/85lb

7 Push Up

9 Air Squat

rest 1-minute between amraps

pick up where you left off

Intermediate

Four 3-Minute AMRAPS

3 Power Snatch 75/55lb

7 Push Up

9 Air Squat

rest 1-minute between amraps

Scaled

Four 3-Minute AMRAPS

3 Power Snatch 65/45lb

5 Push Up

7 Air Squat

rest 1-minute between amraps

Power: Metcon (AMRAP – Rounds and Reps)

3 Power Snatch (choose weight or build)

7 Push Up

9 Air Squat

rest 1-minute between amraps

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

3 Power Snatch

7 Push Up

9 Air Squat

scale to allow continuous movement – this variation will continue to work through the rest minutes