CrossFit Modern – CrossFit
Warm Up
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)
Specific
Build to Bench Press working weight
Bench Press
5 Sets
5 Bench Press (use the same weight for all sets)
10/10 DB Row
rest 90s between sets
15 min cap
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 18
10 Hang Power Clean 185/125lb
15 Burpee Over Bar
20/16 Cal Bike
Intermediate
AMRAP 18
10 Hang Power Clean 135/95lb
15 Burpee Over Bar
20/16 Cal Bike
Scaled
AMRAP 18
10 Hang Power Clean 95/65lb
15 Burpee Over Bar
20/16 Cal Bike
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