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

6 Alt Plank 2PU (no hip swing)

10-15 Banded Face Pull

8/8 Side Step + 8/8 Standing Firehydrant

6 Goblet Squat w/Pause

Back Squat

Build to a Heavy Single Back Squat

1 set 8 reps @empty barbell

2-5 sets 3-5 reps @building

3-5 sets 1 rep

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

Chest Up

3 Levels of Spine Support

Rebrace at the top of each rep

Comp: Hang Time (Time)

17 Min Cap

RX

3 Rounds

• 6 Bar Muscle-Ups

• 50 Double Unders

• 8 alt DB Hang Clean & Jerk 50/35lb

Then Immediately Into:

2 Rounds

• 8 Bar Muscle-Ups

• 75 Double Unders

• 10 alt DB Hang Clean & Jerks 50/35lb

Intermediate

3 Rounds

• 3 Bar Muscle Up

• 40 Double Unders

• 8 alt DB Hang Clean & Jerks 40/30lb

Then Immediately Into:

2 Rounds

• 5 Bar Muscle-Ups

• 60 Double Unders

• 10 alt DB Hang Clean & Jerk 40/30lb

Scaled

3 Rounds

• 8 Ring Row

• 50 Single Unders

• 8 alt DB Hang Clean & Jerks 30/20lb

Then Immediately Into:

2 Rounds

• 12 Ring Row

• 75 Single Unders

• 10 alt DB Hang Clean & Jerk 30/20lb

Power: 3-5 Rounds for Quality (Time)

17 Min Time Cap

5-7 Bar Muscle-Ups (8-12 CTB or 10-15 Pull Up)

50 Double Unders

8 alt DB Hang Clean & Jerk (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 17

8-12 Ring Row

50-100 Single Unders

10 alt DB Hang Clean & Jerk

scale weights and movements to allow continuous movement