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

20s Side Plank Each Side

8/8 Single Leg Hip Bridge

8 Bird Dog

7-10 BB Good Morning

Deadlift (4×5)

1 set x 5-7 reps @empty barbell

3-5 sets x 3-5 reps @building

4 sets x 5 reps @ RPE 7 (~70%)

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

Controlled reps, do not bounce.

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: Metcon (Time)

RX

4 Rounds for Time (16 Min Cap)

15/12 Cal Bike

12 Toe to Bar

9 DB Front Squat 50/35lb

Intermediate

4 Rounds for Time (16 Min Cap)

15/12 Cal Bike

9 Toe to Bar

9 DB Front Squat 35/25lb

Scaled

4 Rounds for Time (16 Min Cap)

15/12 Cal Bike

12 Hanging Knee Raise

9 DB Front Squat 25/15lb

Power: 3-5 Rounds for Quality (Time)

16 Min Cap

15/12 Cal Bike

12 Toe to Bar

9 DB Front Squat (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15/12 Cal Bike

12 Toe to Bar or Hanging Knee Raise

9 DB Front Squat

scale to allow continuous movement