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

20s Side Plank (each side)

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

10-15 Banded Row

BB Warm Up

Build to Bench Press starting weight.

Bench Press

Every 2:30 x 5 Sets

5 Bench Press (building)

7/7 DB Row

Strong & Stable Setup – Feet planted, glutes engaged, and shoulders retracted.

Controlled Descent & Explosive Press -Lower with control, drive through the floor.

For DB Rows Maintain a Strong, Neutral Spine – Keep your back flat, core engaged, and avoid excessive torso rotation.

Comp: Power Surge (Time)

RX

4 Rounds for Time:

18/14 Cal Bike

12 Hang Power Clean 135/95

9 Ring Dip

Intermediate

4 Rounds for Time:

18/14 Cal Bike

12 Hang Power Clean 95/65

9 Parallel Bar Dip

Scaled

4 Rounds for Time:

18/14 Cal Bike

12 Hang Power Clean 65/45

9 Bench Dip

Power: 3-5 Rounds for Quality (Time)

18/14 Cal Bike

12 Hang Power Clean (choose weight or build)

9 Ring Dip (p-bar dip or bench dip)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

18/14 Cal Bike

12 Hang Power Clean

9 Ring Dip (p-bar dip or bench dip)

scale to allow continuous movement