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CrossFit Modern – CrossFit

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Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 Rotation

5/side Foam Roller Rolls Out

10 Banded (yellow mini band on wrists) Foam Roller Rolls Out

20 90/90 + Progressions

5/side T-4 rotation in Lunge

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/Side Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Skill: Every 4:00 x 4 (AMRAP – Reps)

RX

1-3 Low Ring L-Hang Muscle Ups (Strict) or 5-10 L-Hang Ring Pull Ups

Intermediate

4-8 Low Ring Muscle Up Transitions

Scaled

4-8 Parallels Passes Through

-into-

10 Plank to Push Up w/plate 35/25

Comp: Autumn Drive (Time)

RX+

3-6-9-12-15

Thrusters 115/85

cal Row

Time cap 18

RX

3-6-9-12-15

Thrusters 95/65

cal Row

Time cap 18

Intermediate

3-6-9-12-15

Thrusters 75/55

cal Row

Time cap 18

Scaled

3-6-9-12-15

Thrusters light

cal Row

Time cap 18

Power: Autumn Drive (AMRAP – Rounds and Reps)

3-5 Rounds For Quality:

8-10 Thrusters

300/250 m Row

Rest as needed

(choose weight, build it or not)

Time cap 18 min

Burn: Autumn Drive (AMRAP – Rounds and Reps)

AMRAP 18

8 DB Thrusters 35/25

300/250 m Row