CrossFit Modern – CrossFit
Warm Up
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)
Glute activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10/Ultimate Side Plank
Shoulder Mobilization (with mini band around wrists)
Bent Over Row
4-6 Sets
10 Bent Over Row
2-3 Wall Walk
12 Min Cap
Metcon (Checkmark)
RX
EMOM 30
Min 1: 6-8 Bench Press @65-70%
Min 2: 40 Double Under
Min 3: 8 alt DB Hang Clean and Jerk 50/35lb
Min 4: 100m Farmer Carry 2×50/35lb
Min 5: Rest
Intermediate
EMOM 30
Min 1: 6-8 Bench Press @65-70%
Min 2: 40 Double Under
Min 3: 8 alt DB Hang Clean and Jerk 35/25lb
Min 4: 100m Farmer Carry 2×35/25lb
Min 5: Rest
Scaled
EMOM 30
Min 1: 6-8 Bench Press @65-70%
Min 2: 40 Single Unders
Min 3: 8 alt DB Hang Clean and Jerk 25/15lb
Min 4: 100m Farmer Carry 2×25/15lb
Min 5: Rest
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