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)

Glute activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/Side Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization (with mini band around wrists)

Tall Jerk

7-10 Sets

3 Tall Jerks

15 min cap

Build to a technically sound set of 3

Reduce weight when lifts slow down, feel off, or form starts to fade

Comp: Metcon (AMRAP – Reps)

RX

E4M for 24 Minutes (6 rounds)

5 Wall Walk

100m SA Farmer Carry 70/53lb

Max Reps Shuttle Run in Remaining Time

Intermediate

E4M for 24 Minutes (6 rounds)

3 Wall Walk

100m SA Farmer Carry 53/35lb

Max Reps Shuttle Run in Remaining Time

Scaled

E4M for 24 Minutes (6 rounds)

2 Wall Walk or 5 Scaled Wall Walk

100m SA Farmer Carry 44/26lb

Max Reps Shuttle Run in Remaining Time