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
Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Specific

2 Sets

10-20 Alt Shoulder Tap

:20/:20 Side Plank

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

Shoulder Press

1 set 8 reps @empty barbell

2-3 sets 5 reps @build weight

4 sets 4 reps @RPE 7 working weight

17 min work, 60-90 sec rest between sets

Comp: Metcon (Time)

Time Cap: 25 Min

RX

For Time:

3 Rounds

25/20 Cal Row

20 Pull Up

15 Burpee

2 Rounds

20/16 Cal Row

15 CTB

10 Burpee

1 Round

15/12 Cal Row

10 Bar Muscle Up

5 Burpee

Intermediate

3 Rounds

25/20 Cal Row

15 Pull Up

15 Burpee

2 Rounds

20/16 Cal Row

10 CTB

10 Burpee

1 Round

15/12 Cal Row

5/3 Bar Muscle Up

5 Burpee

Scaled

3 Rounds

20/16 Cal Row

10 Pull Up (or 15 Ring Row)

15 Burpee

2 Rounds

15/12 Cal Row

6 Pull up (or 12 Ring Row)

10 Burpee

1 Round

12/9 Cal Row

3 Pull Up (or 9 Ring Row)

5 Burpee

Power: 3-5 Rounds for Quality (Time)

20/16 Cal Row

15-20 Pull Up (7-12 CTB or 3-5 BMU)

10 Burpee

Rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20/16 Cal Row

10-15 Pull up (or 7-12 Ring Row)

20 Ab Mat Sit Up

10 Burpee