CrossFit Modern – CrossFit
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: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20
24/20 Cal Row
12 HSPU
4 Power Clean 155/105lb
4 alt Front Rack Lunge 155/105lb
Intermediate
AMRAP 20
24/20 Cal Row
8 HSPU
4 Power Clean 115/85lb
4 alt Front Rack Lunge 115/85lb
Scaled
AMRAP 20
24/20 Cal Row
8 Pike HSPU
4 Power Clean 95/65lb
4 alt Front Rack Lunge 95/65lb
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
24/20 Cal Row
12 HSPU
4 Power Clean (choose weight or build)
4 alt Front Rack Lunge
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
24/20 Cal Row
12 DB Push Press
4 Power Clean
4 alt Front Rack Lunge
scale to allow continuous movement
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