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
Specific

2 Sets

5/5 Foam Roller Roll Out

8/8 Banded Shoulder Presses + 8/8 Rotations 90/90

6/6 Single Leg Hip Bridge

8 Lateral Squat

BB Warm Up

2 Snatch Pull (no explosion, focus on hip hinge)

2 Muscle Snatch (from hips)

2 Power Snatch

Repeat if needed

Power Snatch + Low Hang Snatch (1×2)

1 Power Snatch

1 Low Hang Snatch (power or squat)

20 minutes to build, rest 60-90s between sets

focus on starting position – weight balanced over the bar – shoulders back and down – core braced

reset shoudlers and rebrace before low hang snatch

Comp: High Voltage (AMRAP – Rounds and Reps)

RX

AMRAP 12

12/9 Cal Bike

9 Box Jump Over 24/20″

6 RKBS 70/53lb

6 Burpee

Intermediate

AMRAP 12

12/9 Cal Bike

9 Box Jump Over 24/20″

6 RKBS 53/35lb

6 Burpee

Scaled

AMRAP 12

12/9 Cal Bike

9 Box Jump Over or Step Ups

6 RKBS 35/26lb

6 Burpee or Up/Down

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

12 Min Cap

12/9 Cal Bike

9 Box Jump Over 24/20″

6 RKBS (choose weight or build)

6 Burpee

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12/9 Cal Bike

9 Box Jump Over

6 RKBS

6 Burpee

scale to allow continuous movement