CrossFit Modern – CrossFit

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Warm Up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

5/side Foam roller rolls outs

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/PVC and FR

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/10 Kneeling Firehydrant

10/10 Ultimate Side Plank

Specific:

15 Kneeling Band Behind The Head Triceps Extensions

10/4 Directions Waling Plank W/Block (Straight Arms and Legs)

Build: Single DB Bench Press (5/arm reps 5 sets @RPE7-8)

SUPERSET W/

8/arm Single Arm DB Row

——-

For bench press take 2 DBs

Keep 1 DB on top while second press

Alternate arm each rep

10 reps total

———

For Row use 1 DB

1 Arm and Knee on the bench

Back parallel to the floor and bench

build weight for 20 min, rest 60-90 sec

keep ribs locked into pelvic

brace before move weight

keep core engaged

Comp: ‘Christine’ (Time)

RX

3 Rounds

500 m Row

12 Deadlifts (Bodyweight)

21 Box Jumps 24/20

Time cap 18 min

Intermediate

3 Rounds

400 m Row

12 Deadlifts (⅔ Bodyweight)

21 Box Jumps or Step Ups 24/20

Time cap 18 min

Scaled

3 Rounds

300 m Row

12 Deadlifts (½ Bodyweight)

21 Step Ups

Time cap 18 min
Good Score for “Christine”

– Beginner: 15-20 minutes

– Intermediate: 12-14 minutes

– Advanced: 9-11 minutes

– Elite: <8 minutes

Power: ‘Christine’ (AMRAP – Rounds and Reps)

3-5 Rounds for Quality:

500 m Row

12 Deadlifts (choose weight)

21 Box Jumps or Step Ups

—rest as needed—

Time cap 18 min

Burn: ‘Christine’ (AMRAP – Rounds and Reps)

AMRAP 18

300/250 m Row

12 Deadlifts 95/65

21 Box Jumps 24/20 or Step Ups