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 Lying T-4 rotation
8 Kneeling Foam Roller Rolls Outs w/mini band
20 90/90 + Progressions
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Specific
2 Sets
6 Bird Dog
6 Up Down
6/6 Anti Rotational Lunge
100m Farmer Carry
Back Squat (5×5)
1 set x 6 reps @empty barbell
3-5 sets x 3-5 reps @building
5 sets x 5 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: “EXIT WOUND” (Time)
RX
2 Rounds for Time (20 min cap)
50/40 Cal Bike
25 Burpee Over Bar
5 Power Clean and Jerk 205/145lb
Intermediate
2 Rounds for Time (20 min cap)
40/32 Cal Bike
20 Burpee Over Bar
5 Power Clean and Jerk 155/105lb
Scaled
2 Rounds for Time (20 min cap)
30/24 Cal Bike
15 Burpee Over Bar
5 Power Clean and Jerk 105/85lb
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
15/12 Cal Bike
9 Burpee Over Bar
3 Power Clean and Jerk (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50/40 Cal Bike
25 Burpee Over Bar
5 Power Clean and Jerk
scale to allow continuous movement
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