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)

Wk4: Bent Over Row

4 Sets

12 Bent Over Row

12 DB Bench Press

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: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20

20/16 Cal Bike

20 Box Jump Over 24/20″

20 alt DB Hang Clean and Jerk 50/35lb

Intermediate

AMRAP 20

20/16 Cal Bike

20 Box Jump Over 24/20″

20 alt DB Hang Clean and Jerk 35/25lb

Scaled

AMRAP 20

12/10 Cal Bike

14 Box Jump Over 24/20″

16 alt DB Hang Clean and Jerk 25/20lb

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

20 Min Cap

20/16 Cal Bike

20 Box Jump Over 24/20″

20 alt DB Hang Clean and Jerk (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20/16 Cal Bike

20 Box Jump Over

20 alt DB Hang Clean and Jerk

scale to allow continuous movement