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
General

2 sets

10/10 Side Steps + 10/10 Standing Firehydrant

8 Alt Lateral Squat

5/5 DB Push Press (slow ecc.)

BB Warm Up

2-3 Snatch Pull (no explosion, focus on hip hinge)

2 Muscle Snatch (from hips)

2 Overhead Squat (pause in bottom)

2 Squat Snatch

Hang Snatch

1 Hang Snatch

-drop and reset-

1 Snatch

20 Min to Build

Continue to develop a strong starting position.

Focus on speed under the bar.

Comp: Vegas Nights (AMRAP – Rounds and Reps)

In Teams of 2

RX

AMRAP 20

400m Relay (200m each)

10 Hang Squat Snatches 115/85lb

20 Toes-to-Bar

20 Box Jump Overs 24/20”

share reps as needed

Intermediate

AMRAP 20

400m Relay (200m each)

10 Hang Squat Snatches 95/65lb

20 Toes-to-Bar

20 Box Jump Overs 24/20”

share reps as needed

Scaled

AMRAP 20

400m Relay (200m each)

10 Hang Power Snatch @light

20 Hanging Knee Raise

20 Box Jump Overs

share reps as needed

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

AMRAP 20

400m Run

10 Hang Squat Snatches 115/85lb

15 Toes-to-Bar

20 Box Jump Overs 24/20”

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200-400m Run

10 Hang Squat Snatches

15 Knee Raise or Toes-to-Bar

20 Box Jump Overs

scale weight and movements to allow continuous movement