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

20s Side Plank Each Side

8/8 Single Leg Hip Bridge

8 alt Lateral Squat

7-10 BB Good Morning

Deadlift

Deadlift

1 set x 5-7 reps @empty barbell

3-5 sets x 3-5 reps @build weight

1-2 sets x 1 rep @ heavy single

20 min work, rest 60-90 sec b/n sets

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: Metcon (Time)

RX

For Time:

Buy In:

1000/850m Row

3 Rounds

50 Double Under

20 Wall Ball 20/14lb

5 Hang Power Clean 155/105lb

Intermediate

For Time:

Buy In:

1000/850m Row

3 Rounds

35 Double Under

20 Wall Ball 20/14lb

5 Hang Power Clean 115/85lb

Scaled

For Time:

Buy In:

750/500m Row

3 Rounds

50-100 Single Under

20 Wall Ball 14/10lb

5 Hang Power Clean 85/65lb

Power: 3-5 Rounds for Quality (Time)

17 Min Cap

300/250m Row

35 Double Under

15 Wall Ball 20/14lb

5 Hang Power Clean (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 17

300/250m Row

35 Double Under (or 35-60 Single Under)

15 Wall Ball

5 Hang Power Clean (choose weight or build)

use weights that allow continuous movement