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
Specific

2 sets

20 alt Plank Shoulder Tap

8/8 Single Leg Hip Bridge

8 Alt Lateral Squat

BB Warm Up

2-3 Clean Pulls (no explosion, focus on hip hinge)

2 Muscle Clean (from hips)

2 Front Squat (pause in bottom)

2 Squat Clean

Hang Power Clean

1 Hang Power Clean +

1 Hang Squat Clean

20 Min to build.

focus on START POSITION: deactivate your delts, engage your lats

stay over the bar during the pull

keep barbell on the same distance from your legs until hip contact

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 18

21 Air Squat

15/12 Cal Bike

9 Hang Power Clean 135/95lb

Intermediate

AMRAP 18

21 Air Squat

15/12 Cal Bike

9 Hang Power Clean 95/65lb

Scaled

AMRAP 18

21 Air Squat

15/12 Cal Bike

9 Hang Power Clean @light (or DB Hang Power Clean)

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

21 Air Squat

15/12 Cal Bike

9 Hang Power Clean (choose weight or build)

Rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

21 Air Squat

15/12 Cal Bike

9 Hang Power Clean

Scale to allow continuous movement