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 Rotational Planks

8/8 Banded Side Step + 8/8 Standing Fire Hydrant

10 Banded Face Pull

8/8 DB Push Press (ecc. lower)

Push Press (1×3)

Push Press

1 set x 8 reps @empty barbell

5-6 sets x 3-5 reps @build weight

1 set x 3 reps @RPE 9-10

20 min work, rest 60-90 sec b/n sets

Dip straight down with a vertical torso (minimize forward lean).

Keep your heels planted, chest tall, and knees tracking over toes.

Explosively drive through your legs and hips to initiate the press.

As the bar leaves your shoulders, extend your arms quickly to a full lockout.

Engage your core and glutes to stabilize the overhead position.

Comp: Lift OFF (Time)

RX

4 Rounds for Time (20 Min Cap):

10 Clean and Jerk 135/95lb

20 Box Jump 24/20”

300m Run

Intermediate

4 Rounds for Time:

10 Clean and Jerk 115/75lb

20 Box Jump 24/20”

300m Run

Scaled

4 Rounds for Time:

10 Clean and Jerk 75/55lb

20 Box Jump or Step Up

300m Run

Power: 3-5 Rounds for Quality (Time)

20 Min Cap

10 Clean and Jerk (choose weight or build)

20 Box Jump 24/20”

300m Run

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Hang Clean and Jerk

20 Box Jump

300m Run

scale to allow continuous movement