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

5/5 Foam Roller Roll Out

10 Banded Shoulder Presses + 10 Rotations 90/90

6/6 Single Leg Hip Bridge

BB Warm Up

2 Snatch Pull (no explosion, focus on hip hinge)

2 Muscle Snatch (from hips)

2 Power Snatch

Repeat if needed

Hang Power Snatch

1 Power Snatch

1 Low Hang Power Snatch

build weight for 20 min , 60-90 sec rest b/n sets

focus on START POSITION: place your body weight over the bar and stay over the bar in both pulls

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

Comp: Engine & Iron (Time)

RX

4 Rounds for Time (18 Min Cap)

30/25 Cal Row

15 Box Jump Over 24/20″

10 Deadlift 225/155lb

Intermediate

4 Rounds for Time

30/25 Cal Row

15 Box Jump Over 24/20″

10 Deadlift 155/105lb

Scaled

4 Rounds for Time

30/25 Cal Row

15 Box Jump Over 18/12″

10 Deadlift 95/65lb

Power: 3-5 Rounds for Quality (Time)

30/25 Cal Row

15 Box Jump Over 24/20″

10 Deadlift (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30/25 Cal Row

15 Box Jump Over

10 Deadlift

scale weights and reps to allow continuous movement