CrossFit Modern – CrossFit

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Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes Activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Skill Work (Checkmark)

4-5 Sets (20min cap)

7-12 Horizontal Ring Rows (feet on box, straight core)

8/8 Side Lying Barbell Single Arm Press 35/25 (build)

10+10 Weighted Dead Bug w/Plate 25/15 (build) – 10 alt legs, then 10 plate pull over

Rest as needed between sets

Comp: “THROTTLE LOCK” (AMRAP – Reps)

RX

EMOM 18

Min 1: Max Cal Bike

Min 2: 8 HSPU

Min 3: 10 alt DB Snatch 50/35lb

Intermediate

EMOM

Min 1: Max Cal Bike

Min 2: 4 HSPU

Min 3: 10 alt DB Snatch 35/25lb

Scaled

EMOM

Min 1: Max Cal Bike

Min 2: 8 Pike HSPU

Min 3: 10 alt DB Snatch 30/20lb

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

18 Min Cap

15/12 Cal Bike

8 HSPU

10 alt DB Snatch (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

15/12 Cal Bike

8 Push Up/HSPU/or Pike HSPU

10 alt DB Snatch

scale to allow continuous movement