CrossFit Modern – CrossFit

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Prep: Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Specific

10/4 Direction Walking Plank w/Block

10 Standing Row

10 Standing 90/90

10 Bear Hug

Build: Bent Over Row (4 sets 8 reps @RPE6-7)

1 set 8 reps @empty bar

2 sets 8 reps @build weight

4 sets 8 reps @RPE6-7

SUPERSET w/

4 sets 10 reps DBs Skull Crushers (lying)

build weight for 20 min, rest 60-90 sec

prebrace before moving weight

keep spine locked in Neutral

Head motionless – double Chin

Comp: ‘Ellen’ (Time)

RX

3 Rounds of:

21/16 Cal Row

14 DB Snatch

7 Shoulder to Overhead

(Amrap Burpee in remaining time )

Time cap 15 min

Intermediate

3 Rounds of:

20 Burpees

21 DB Snatches 35/25

12 DBs Thrusters 35/25

Time cap 15 min

Scaled

3 Rounds of:

20 Burpees

21 DB Snatches light

12 DBs Thrusters light

Time cap 15 min

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

3-5 Rounds for Quality:

10 Burpees

14 DB Snatches (choose weight, build)

7 DBs Thrusters (choose weight, build)

—rest as needed—

Time cap 15 min

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

AMRAP 15

10 Burpees

14 DB Snatches 35/25

7 DBs Thrusters 35/25