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

7-10 PVC Pass Through

10-15 Banded Pull Apart

6 Lateral Squat

BB Warm Up

2 Sets

5 Good Morning

3 Snatch Grip Push Press

3 Hip Muscle Snatch

3 Hang Power Snatch

3 Overhead Squat

Snatch (1×3)

1 set x 5-7 reps @empty barbell

4-6 sets x 3 reps @building

1 Set x 1 rep @heavy triple

20 min cap

Build to a challenging set of 3

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

12/9 Cal Bike

10 alt Lunges (no weight)

2 Snatch 155/105lb

Intermediate

AMRAP 15

12/9 Cal Bike

10 alt Lunges (no weight)

2 Snatch 115/85lb

Scaled

AMRAP 15

12/9 Cal Bike

10 alt Lunges (no weight)

2 Hang Snatch 75/55lb