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
Specific

2 Sets

20s Side Plank Each Side

8-12 Banded Goodmorning

8 Lateral Squat

Sumo Deadlift

Every 1:45 x8

5 Sumo Deadlift

Drive Through Heels: Push the floor away, engaging glutes & hamstrings.

Chest Up: Maintain an upright torso and prevent excessive forward lean.

Bar Close to Body: Keep the bar as close as possible to minimize energy leaks.

Lockout Strong: Finish with hips fully extended but no over-arching in the lower back.

Comp: Power Up (Time)

RX

3 Rounds for Time:

30/25 Cal Bike

20 Box Jumps 24/20”

10 Deadlift 225/155lb

Intermediate

3 Rounds for Time:

30/25 Cal Bike

20 Box Jumps 24/20”

10 Deadlift 155/105lb

Scaled

RX

3 Rounds for Time:

30/25 Cal Bike

20 Box Jumps 24/20”

10 Deadlift 115/85lb