CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/Side Kneeling Firehydrant

10 Ultimate Side Plank

10/Side Step

10 Monster Walk

10/Leg Standing Firehydrant

10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)

Core

20s Side Plank (each side)

5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)

Back Squat (4×6)

1 set x 6 reps @empty barbell

3-5 sets x 3-5 reps @building

4 sets x 6 reps @ RPE 7 (~65-75%)

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: Metcon (No Measure)

RX

AMRAP 15

20/16 Cal Row

10 Box Jump 24/20”

10 alt DB Hang Clean and Jerk 50/35lb

Intermediate

AMRAP 15

20/16 Cal Row

10 Box Jump 24/20”

10 alt DB Hang Clean and Jerk 35/25lb

Scaled

AMRAP 15

20/16 Cal Row

10 Box Jump or Step Up 20”

10 alt DB Hang Clean and Jerk 30/20lb

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

15 Min Cap

AMRAP 15

20/16 Cal Row

10 Box Jump

10 alt DB Hang Clean and Jerk (choose weight or build)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/16 Cal Row

10 Box Jump

10 alt DB Hang Clean and Jerk

scale to allow continuous movement