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)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

3 Inch Worm + 5s pause

10/10 High Kick

6 Lateral Squat

15 Banded Pull Apart

BB Warm Up

2 Sets (light building)

5 Good Morning

3 Hip Muscle Clean

3 Tall Clean

3 Front Squat

1 Clean + 1 Hang Clean + 1 Low Hang Clean (Checkmark)

20 Min to Build to a Heavy-ish Complex or Work on Technique

1 Clean

1 Hang Clean

1 Low Hang Clean

Comp: “FLIGHT DECK” (Time)

RX (22 Min Cap)

For Time, In Teams of 2:

Buy In : 200 Double Under

Then, 4 Rounds :

14 Bar Muscle Up

20 Power Clean 155/105lb

30 Wall Ball 20/14lb

Cash Out : 200 Double Under

* Split reps as needed.

Intermediate

For Time, In Teams of 2:

Buy In : 150 Double Under

Then, 4 Rounds :

8 Bar Muscle Up or 16 CTB

20 Power Clean 115/85LB

30 Wall Ball 20/14lb

Cash Out : 150 Double Under

* Split reps as needed.

Scaled

For Time, In Teams of 2:

Buy In : 300 Single Under

Then, 4 Rounds :

16 Ring Row or Pull Up Variation

20 Power Clean 95/65lb

30 Wall Ball 20/14lb

Cash Out : 300 Single Under

* Split reps as needed.