CrossFit Modern – CrossFit

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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

8/8 Side Step + Standing Fire Hydrant

6 Lateral Squat

15 Banded Pull Apart

BB Warm Up

2 Sets (light building)

5 Good Morning

3 Hip Muscle Snatch

3 Tall Snatch

3 Overhead Squat

Snatch

20 Minutes to Build

1 Hang Snatch

1 Low Hang Snatch

-Drop/Reset-

1 Snatch

Comp: “TWO-STROKE” (AMRAP – Rounds and Reps)

RX

AMRAP 20

40 Cal Bike

40 Hang Power Clean 95/65lb

40 Synchro Lunges

40 Burpee

Perform lunges together, share all other reps as needed.

Intermediate

AMRAP 20

40 Cal Bike

40 Hang Power Clean 75/55lb

40 Synchro Lunges

40 Burpee

Scaled

AMRAP 20

40 Cal Bike

40 Hang Power Clean 55/45lb

40 Synchro Lunges

40 Burpee