CrossFit Modern – CrossFit

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
Specific

2 Sets

5/5 Rotational Plank

8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant

6 Lateral Squat

7-10 PVC Banded Lat Pull Down (seated)

Wk6: Pull Up Progression (AMRAP – Reps)

OTM 10

3-5 Pull Up, Elevated Ring Row, or Ring Row

3-5 Dip (P-Bars or Bench)

If all 10 rounds were completed successfully last week, add a rep or increase the difficulty. If not, make adjustments to complete the 10 rounds.

Complete both movements in the same minute.

Choose a rep count you can maintain unbroken for all 10 rounds.

The first 3-4 sets should be easy. Hold on to quality and control. No kipping.

Comp: “ALTITUDE SHIFT” (AMRAP – Reps)

RX

EMOM 21

Min 1 – 40 Double Under

Min 2 – Max Reps Burpee Over Bar

Min 3 – 4 Hang Power Snatch 135/95lb

Intermediate

EMOM 21

Min 1 – 25 Double Under

Min 2 – Max Reps Burpee Over Bar

Min 3 – 4 Hang Power Snatch 115/85lb

Scaled

EMOM 21

Min 1 – 40 Single Under

Min 2 – Max Reps Burpee

Min 3 – 4 Hang Power Snatch 75/55lb

Power: 3-5 Rounds for Quality (Weight)

21 Min Cap

40 Double Under

8 Burpee Over Bar

1 Power Snatch + 1 Hang Snatch (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

40 Double Under (or 40-60 Singles)

8 Burpee Over Bar

8 Hang Power Snatch

scale to allow continuous movement