CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
5 Arch to Hollow (controlled/no snap)
10 Banded Lat Press Down
3+3 Contrast Jump
BB Warm Up (before metcon)
Good Morning
Behind the Neck Press
Muscle Clean
Low Hang Power Clean
Jerk
Metcon (Checkmark)
4-6 Sets
3-5 Box Assisted Lat Press Down
7-10 Kip Swing
Rest as needed between sets.
Use bands as necessary to aid with power and/or cadence.
Record bands/reps in notes
10-12 Min Cap
Metcon (Weight)
RX
Every 4 Min for 24 Min
1 Clean and Jerk Complex
8 Toe to Bar
10 Burpee Over Bar
1 Complex =
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
RX+
Every 4 Min for 24 Min
1 Clean and Jerk Complex
12 Toe to Bar
10 Burpee Over Bar
Intermediate
Every 4 Min for 24 Min
1 Clean and Jerk Complex
5 Toe to Bar or 10 Hanging Knee Raise
6 Burpee Over Bar
Scaled
Every 4 Min for 24 Min
1 Clean and Jerk Complex
7-10 Hanging Knee Raise or Sit Up
6 Burpee
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