CrossFit Modern – CrossFit

Warm Up (No Measure)

General

4 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

10-15 Banded Pull Apart

10 alt Goblet Lunge

5 Broad Jump

5-7 Bench Press

Bench Press

4 Sets of 5 Reps @ ~75-80%

20 Min to Complete

Focus: Controlled eccentric, explosive press, full lockout.

Comp: All Night Long (Time)

RX

3 Rounds for Time

20/16 Cal Bike

15 DB Floor Press 50/35lb

20 Ab Mat Sit Ups

30 Lunge Steps (unweighted)

Intermediate

3 Rounds for Time

20/16 Cal Bike

15 DB Floor Press 35/25lb

20 Ab Mat Sit Ups

30 Lunge Steps (unweighted)

Scaled

3 Rounds for Time

20/16 Cal Bike

15 DB Floor Press @light

20 Ab Mat Sit Ups

30 Lunge Steps (unweighted)

Power: 3-5 Rounds for Quality (Time)

15 Min Time Cap

20/16 Cal Bike

15 DB Bench Press (choose weight or build)

20 Ab Mat Sit Ups

30 Lunges

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/16 Cal Bike

15 DB Bench Press

20 Ab Mat Sit Ups

30 Lunges

scale weights and reps that allow continuous movement