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

5 Thoracic Mobilization (elbows on bench)
Specific

2 Sets

20s Side Plank Each Side

8/8 Single Leg Hip Bridge

8 Bird Dog

7-10 BB Good Morning

Deadlift (4×4)

1 set x 5-7 reps @empty barbell

3-5 sets x 3-5 reps @building

4 sets x 4 reps @ RPE 7.5 (~75%)

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 (AMRAP – Rounds and Reps)

RX

AMRAP 18

15 Pull Up

20 alt DB Lunge 1×50/35lb

10 Burpee

Intermediate

AMRAP 18

10 Pull Up

20 alt DB Lunge 1×35/25lb

10 Burpee Over DB

Scaled

AMRAP 18

10 Pull Up or Ring Row

20 alt DB Lunge 25/15lb

10 Burpee

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

18 Min Cap

15 Pull Up

12 alt DB Lunge (choose weight or build)

8 Burpee Over DB

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

8-12 Pull Up or 7-10 Ring Row

12 alt DB Lunge

8 Burpee Over DB

scale to allow continuous movement