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

20 90/90 + progression

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squats

10/Side Kneeling Firehydrant

10 Ultimate Side Plank

10/Side Step

10 Monster Walk

10/Leg Standing Firehydrant

10 Air Squats w/Mini Band Below Knee and PVC (3 Levels of Spine Control)

Core

20s Side Plank (each side)

5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)

Wk4: Back Squat (5×2 )

Back Squat

1 set x 8 reps @empty barbell

3 sets x 3-5 reps @building

5 sets x 2 reps @RPE 8.5 (~85%)

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

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: “BURN LINE” (Time)

RX

5 Rounds for Time (16 min cap):

200m Run

10 Toe to Bar

10 Burpee

Intermediate

5 Rounds for Time:

200m Run

5 Toe to Bar

10 Burpee

Scaled

5 Rounds for Time:

200m Run

10 Knee Raise

10 Burpee

Power: 3-5 Rounds for Quality (Time)

16 Min Cap

200m Run

10 Toe to Bar

10 Burpee

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m Run

10 Toe to Bar or Knee Raise

10 Burpee

scale to allow continuous movement