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 Clean

3 Tall Clean

3 Front Squat

Clean

1 Pause Power Clean (below knee)

1 Hang Squat Clean

20 Min Cap

Build for quality

Comp: ”POWER CYCLE XL” (Time)

RX

3 Rounds for Time

20 Power Clean 155/105lb

30 Wall Ball 20/14lb

20 Burpee

30 Cal Bike

Intermediate

3 Rounds for Time

20 Power Clean 115/85lb

30 Wall Ball 20/14lb

20 Burpee

30 Cal Bike

Scaled

3 Rounds for Time

20 Power Clean 75/55lb

30 Wall Ball 14/10lb

20 Burpee

30 Cal Bike