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
Shoulder Mobilization – w/red or yellow band kneeling:

10/arm Shoulder Presses

10/arm Rotation 90/90

Specific

5/leg Airplane Band above Knees

5/side Rotational Plank

Push Press

3 Sets @ RPE 6-7

1 Push Press

1 Push Jerk

1 Split Jerk

Focus Points:

Push Press: Develops raw overhead strength and leg drive.

Push Jerk: Reinforces a dip-drive-receive pattern with a slight drop.

Split Jerk: Locks in footwork and overhead stability.

Comp: Lightning Strike (Time)

RX

6 Rounds for Time (20 min cap)

50 Double Under

10 Burpee Over KB

15 RKBS

Intermediate

6 Rounds for Time:

35 Double Under

10 Burpee Over KB

15 RKBS 53/35lb

Scaled

6 Rounds for Time:

40-80 Single Under

8 Burpee Over KB

15 RKBS 44/26lb

Power: 3-5 Rounds for Quality (Time)

20 Min Cap

50 Double Under

10 Burpee Over KB

15 RKBS (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

20 Min Cap

50-100 Single Under

10 Burpee (or burpee over KB)

15 RKBS 53/35lb

scale to allow continuous movement

B.B.: Optional body Building Circuit (Checkmark)

Pump Factory: Upper Body Blast

20 Min for Quality

3-4 Rounds

20 Alt Bicep Curl

15 Banded High Pull

15 Banded Tricep Pushdowns

12-15 DB Lateral Raises (light weight, controlled)