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
5 Thoracic Mobilization (elbows on bench)
Specific
2 Sets
8/8 Foam Roller Roll Out
20s Side Plank Each Side
8/8 Anti Rotational Lunge w/Band
100m Farmer Carry
Wk2: Back Squat (4×4)
Back Squat
1 set x 8 reps @empty barbell
3 sets x 3-5 reps @building
4 sets x 4 reps @RPE 7.5 (~75%)
20 min work, rest 60-90 sec b/n sets
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
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
5 Thoracic Mobilization (elbows on bench)
Comp: “GROUNDWORK” (AMRAP – Rounds and Reps)
RX
AMRAP 16
200m Run
10 Box Jump 24/20″
5 Power Clean 165/115lb
Every 50m = 1 rep
Intermediate
AMRAP 16
200m Run
10 Box Jump 24/20″
5 Power Clean 115/85lb
Scaled
AMRAP 16
200m Run
10 Box Jump or Step Up 20″
5 Power Clean 85/65lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
16 Min Cap
200m Run
10 Box Jump 24/20″
5 Power Clean (choose weight or build)
Rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
200m Run
10 Box Jump
5 Power Clean
Scale to allow continuous movement
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