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 6-8 reps @empty barbell

3 sets x 3-5 reps @build weight

3 sets x 6 reps @RPE 6-7 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: Skyline (Time)

RX

For Time (18 Min Cap):

50-40-30-20-10 Double Unders

5-4-3-2-1 Ring Muscle-Ups

10-8-6-4-2 Front Squats 185/125lb

5-4-3-2-1 Burpees Over Bar

Intermediate

For Time (18 Min Cap):

50-40-30-20-10 Double Unders

5-4-3-2-1 Bar Muscle up (or 25-20-15-10-5 Pull Up)

10-8-6-4-2 Front Squats 135/95lb

5-4-3-2-1 Burpees Over Bar

Scaled

For Time (18 Min Cap):

125-100-75-50-25 Single Under

10 Ring Row

10-8-6-4-2 Front Squats 95/65lb

5-4-3-2-1 Burpees Over Bar

Power: 3-5 Rounds For Quality (Time)

18 Min Cap

50-40-30-20-10 Double Unders

5-4-3-2-1 Ring Or Bar Muscle Up

10-8-6-4-2 Front Squats (choose weight or build)

5-4-3-2-1 Burpees Over Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

35 Double Unders (or 90 Single Unders)

3-5 Muscle Up (10-15 Pull Up or 5-10 Ring Row)

5-7 Front Squats

5 Burpees

use weights and scale movements to allow continuous movement