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 3 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: High Gear (AMRAP – Rounds and Reps)

RX

AMRAP 15

200m Run

12 CTB Pull Up

8 Box Jump Over 24/20″

4 Devils Press 2×50/35lb

Intermediate

AMRAP 15

200m Run

12 Pull Up

8 Box Jump Over 24/20″

4 Devils Press 2×35/25lb

Scaled

AMRAP 15

200m Run

12 Ring Row

8 Box Jump Over

4 Devils Press 2×25/15lb

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

15 Min Cap

200m Run

12 CTB Pull Up (15 Pull up or 12 Ring Row)

8 Box Jump Over (choose height)

4 Devils Press (choose weight or build)

*rest as needed between rounds)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

15 Pull up or 12 Ring Row

8 Box Jump Over

4 Devils Press

use weights and movements that allow continuous movement

B.B.: Optional Body Building Circuit (Checkmark)

Pump Factory: Power Flow

20-Minute Quality Work (Not for Time)

3-4 Rounds of:

12-15 RKBS

10-12 DB Seated Arnold Press (Slow & Controlled, 50/35 lb)

10-12 Ring or Box Dips (Strict, Full Range of Motion)

15 Banded Face Pulls (Pause at the Top for Shoulder Stability)