Announcements
🔥 The CrossFit Games Open is Here! 🔥
It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.
đź“… Join Us The Next 3 Saturdays!
đź“Ť Where: At CrossFit Modern!
⏰ When: 8 AM – 11 AM
🔥 What: Official Open Workouts + Supportive & Electric Atmosphere
Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.
đź’Ą Why You Should Sign Up:
âś… Challenge Yourself & Track Progress
âś… Throw Down with Your Gym Community
✅ Experience the Open Energy – It’s Electric!
âś… Celebrate Wins, Big & Small
The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.
🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!
👊 Who’s in!? LETS GOOOOOOO!!! 🚀
CrossFit Modern – CrossFit
Announcement
🔥 The CrossFit Games Open is Here! 🔥
It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.
đź“… Join Us The Next 3 Saturdays!
đź“Ť Where: At CrossFit Modern!
⏰ When: 8 AM – 11 AM
🔥 What: Official Open Workouts + Supportive & Electric Atmosphere
Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.
đź’Ą Why You Should Sign Up:
âś… Challenge Yourself & Track Progress
âś… Throw Down with Your Gym Community
✅ Experience the Open Energy – It’s Electric!
âś… Celebrate Wins, Big & Small
The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.
🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!
👊 Who’s in!? LETS GOOOOOOO!!! 🚀
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
Specific
2 Sets
20s Side Plank Each Side
8/8 Banded Side Step + 8/8 Standing Fire Hydrant
100m Farmer Carry
BB Warm Up
2-3 Clean Deadlift
2 Hip Muscle Clean
2 Front Squat
repeat if needed
Power Clean
20 Minutes to Build
1 Power Clean
1 Hang Squat Clean
Build to RPE 5-7 and work on technique OR build to a heavy single complex.
60-90 sec rest b/n sets.
Squeeze shoulder blades back and down.
Stay over the bar during the pull.
Maintain bar path/distance until hip contact.
Rebrace and reset shoulders before hang clean.
Comp: THE CLIMB (AMRAP – Rounds and Reps)
RX
AMRAP 18
2-4-6-8… (climb by 2 each round)
DB Hang Cleans 50/35lb
Box Jumps 24/20”
6 Burpees (Every Round, Fixed Rep Count)
Every 3 Rounds: Run 200m (Before starting the next set)
Intermediate
AMRAP 18
2-4-6-8… (climb by 2 each round)
DB Hang Cleans 35/25lb
Box Jumps 24/20”
6 Burpees (Every Round, Fixed Rep Count)
Every 3 Rounds: Run 200m (Before starting the next set)
Scaled
AMRAP 18
2-4-6-8… (climb by 2 each round)
DB Hang Cleans 25/15lb
Box Jumps 18/12”
6 Burpees or Up/Down
Every 3 Rounds: Run 100-200m (Before starting the next set)
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
18 Min Cap
6 DB Hang Cleans (choose weight or build)
6 Box Jumps 24/20”
6 Burpees
Every 3 Rounds: Run 200m (Before starting the next set)
rest as needed after each run
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
2-4-6-8… (climb by 2 each round)
DB Hang Cleans
Box Jumps
6 Burpees (Every Round, Fixed Rep Count)
Every 3 Rounds: Run 200m (Before starting the next set)
use weights and heights that allow continuous movement
B.B.: Optional Body Building Circuit (Checkmark)
🔥 Pump Factory: “The Foundation” 🔥
⚙️ This isn’t about speed—it’s about precision. Load up, dial in your form, and feel the pump.
20 Min Cap
3-5 Sets (controlled reps)
6/6 Arnold Press
10-12 RDL (BB or DBs)
10-15 DB Bench Press
10-12 Hip Bridge (weighted or unweighted)
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