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
Specific

2 sets

5/5 Rotational Plank

8/8 Single Leg Hip Bridge

8 Alt Lateral Squat

3-5 Squat Jump

BB Warm Up

2-3 Clean Pulls (no explosion, focus on hip hinge)

2 Muscle Clean (from hips)

2 Front Squat (pause in bottom)

2 Squat Clean

Power Clean + Hang Squat Clean

Build to a heavy Complex

1 Power Clean

1 Hang Squat Clean

20 Min Cap.

Focus on START POSITION: deactivate your delts, engage your lats

Stay over the bar during the pull

Keep barbell on the same distance from your legs until hip contact

Comp: Full Send (AMRAP – Rounds and Reps)

In Teams of 2

RX

AMRAP 20

24 Thrusters (95/65) (Split Any Way)

30/24 Cal Row or Bike (Switch as Needed)

16 Chest-to-Bar Pull-Ups (Alt Every 4 Reps)

16 Burpee Over Bar (Alt Every 4 Reps)

Intermediate

AMRAP 20

24 Thrusters (75/55) (Split Any Way)

30/24 Cal Row or Bike (Switch as Needed)

16 Pull-Ups (Alt Every 4 Reps)

16 Burpee Over Bar (Alt Every 4 Reps)

Scaled

AMRAP 20

24 Thrusters (light) (Split Any Way)

30/24 Cal Row or Bike (Switch as Needed)

16 Ring Row (Alt Every 4 Reps)

16 Burpee (Alt Every 4 Reps)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12 Thrusters

15/12 Cal Row

8 Pull-Ups or Ring Row

8 Burpee

scale weight to allow continuous movement