CrossFit Modern – CrossFit

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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
Glutes Activation (with mini band below the knees):

10/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization (with mini band around wrists)

Bent Over Row

5 Sets

6-8 Bent Over Row

7-10 SA DB Floor Press (opposite band distraction)

16 Minute Cap.

Complete each exercise using a pause and controlled eccentric.

Use weights that allow optimal positioning and tempo.

Rest 60-90s after each set.

Comp: “GRINDSTONE” (No Measure)

RX

For Time (20 min cap):

800m Run

-Then 3 Rounds-

20 RKBS 70/53lb

20 alt Deficit Lunge (1×45 black plate)

-Then-

400m Run

30 RKBS

30 alt Deficit Lunge

Intermediate

RX

For Time

800m Run

-Then 3 Rounds-

20 RKBS 53/35lb

20 alt Deficit Lunge (1x25lb black plate)

-Then-

400m Run

30 RKBS

30 alt Deficit Lunge

Scaled

RX

For Time

400m Run

-Then 3 Rounds-

20 RKBS 35/26lb

20 alt Lunge

-Then-

400m Run

30 RKBS

30 alt Lunge

Power: 3-5 Rounds for Quality (Time)

20 Min Cap

200-400m Run

16 RKBS

16 alt Deficit Lunge

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200-400m Run

16 RKBS

16 alt Deficit Lunge

scale to allow continuous movement