CrossFit Modern – CrossFit

View Public Whiteboard

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

5 Thoracic Mobilization (elbows on bench)

10-20 alt Plank Shoulder Tap
Glutes Activation (with mini band below the knees):

10/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization (with mini band around wrists)

Wk6: Bent Over Row

4 Sets

6 Bent Over Row

6 DB Bench Press

10-15 Banded Row

14 Minute Cap.

Complete each exercise using a pause and controlled eccentric.

Use weights that allow optimal positioning and tempo.

Rest 60-90s after each set.

Comp: “STATIC LOAD” (Time)

RX

10 Rounds for Time, 20 Min Cap:

12/9 Cal Bike

4 HSPU

2 Power Clean 225/155lb

Intermediate

10 Rounds for Time:

9/7 Cal Bike

3 HSPU

2 Power Clean 185/125lb

Scaled

10 Rounds for Time:

9/7 Cal Bike

4 Push Up

4 Hang Power Clean 75/55lb

Power: 4-6 Rounds for Quality (Time)

20 Min Cap

10/8 Cal Bike

4 HSPU

2 Power Clean (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10/8 Cal Bike

4 HSPU or 6 Push Up

2 Power Clean

scale to allow continuous movement