CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Elbow Rotation
5/5 WGL
Specific
2 Sets
10-20s Hollow Hold
10/10 Banded Side Step + Fire Hydrant
5/5 RNT Lunge
10 KB High Pull
3-5 Front Squat
Front Squat
4 Sets
3 Tempo Front Squat @~60%
3s descent
16 Min Cap
Metcon (Time)
RX
9 Rounds for Time
Rounds 1-3
15/12 Cal Bike
8 Toes-to-Bar
5 Cleans 135/95lb
Rounds 4–6
15/12 Cal Bike
8 Toes-to-Bar
3 Cleans 155/105lb
Rounds 7–9
15/12 Cal Bike
8 Toes-to-Bar
1 Clean 185/135lb
24 Min Cap
RX+
Rounds 1-3
15/12 Cal Bike
10 Toes-to-Bar
5 Cleans 155/105lb
Rounds 4–6
15/12 Cal Bike
10 Toes-to-Bar
3 Cleans 205/145lb
Rounds 7–9
15/12 Cal Bike
10 Toes-to-Bar
1 Clean 245/175lb
Intermediate/MaRX
Rounds 1-3
15/12 Cal Bike
6 Toes-to-Bar
5 Cleans 115/85lb
Rounds 4–6
15/12 Cal Bike
6 Toes-to-Bar
3 Cleans 135/95lb
Rounds 7–9
15/12 Cal Bike
6 Toes-to-Bar
1 Clean 155/105
Scaled
Rounds 1-3
12/10 Cal Bike
8 Hanging Knee Raise
5 Cleans @light
Rounds 4–6
12/10 Cal Bike
8 Hanging Knee Raise
3 Cleans @moderate
Rounds 7–9
12/10 Cal Bike
8 Hanging Knee Raise
1 Clean @challenging
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