CrossFit Modern – CrossFit

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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)

Wk7: Bent Over Row

4 Sets

6 Bent Over Row

6 DB Bench Press

10-15 Banded Row

15 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: “PRESSURE CONTROL” (Weight)

RX

Every 3 Min for 18 Min (6 rounds)

30 Double Under

3 Wall Walk

3 Power or Squat Snatch @60-70% of 1RM

Intermediate

Every 3 Min for 18 Min (6 rounds)

20 Double Under

2 Wall Walk

3 Power or Squat Snatch @60-70% of 1RM

Scaled

Every 3 Min for 18 Min (6 rounds)

30-50 Single Under

1 Wall Walk

3 Power or Squat Snatch @60-70% of 1RM

Power: 3-5 Rounds for Quality (Weight)

Every 3 Min for 18 Min (6 rounds)

30 Double Under

3 Wall Walk

3 Power or Squat Snatch (choose weight or build)

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30-60 Single Under

3 Wall Walk

5 Hang Power Snatch

scale to allow continuous movement