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
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 Pause Power Snatch (pause below knee)
1 Hang Squat Snatch
Comp: “CHAIN REACTION” (AMRAP – Rounds and Reps)
RX
In Teams of 2
AMRAP 18
Partner A: 200m Run
Partner B: Amrap
-6 Overhead Squat 115/85lb
-8 Box Jump 24/20″
-10 Toe to Bar
Partner A runs while partner B works through the amrap.
When partner A returns, they switch immediately — Partner B runs, partner A picks up exactly where they left off in the amrap.
Intermediate
In Teams of 2
AMRAP 18
Partner A: 200m Run
Partner B: Amrap
-6 Overhead Squat 75/55lb
-8 Box Jump 24/20″
-8 Toe to Bar
Scaled
In Teams of 2
AMRAP 18
Partner A: 200m Run
Partner B: Amrap
-6 Overhead Squat 45/35lb
-8 Box Jump 20/18″
-10 Hanging Knee Raise
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