Announcements

🔥 The CrossFit Games Open is Here! 🔥

It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.

📅 Join Us The Next 3 Saturdays!

📍 Where: At CrossFit Modern!

⏰ When: 8 AM – 11 AM

🔥 What: Official Open Workouts + Supportive & Electric Atmosphere

Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.

💥 Why You Should Sign Up:

✅ Challenge Yourself & Track Progress

✅ Throw Down with Your Gym Community

✅ Experience the Open Energy – It’s Electric!

✅ Celebrate Wins, Big & Small

The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.

🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!

👊 Who’s in!? LETS GOOOOOOO!!! 🚀

CrossFit Modern – CrossFit

Announcement

🔥 The CrossFit Games Open is Here! 🔥

It’s time to test your fitness, challenge yourself, and throw down with the community! The CrossFit Open is the ultimate way to see your progress, push past limits, and have a blast doing it.

📅 Join Us The Next 3 Saturdays!

📍 Where: At CrossFit Modern!

⏰ When: 8 AM – 11 AM

🔥 What: Official Open Workouts + Supportive & Electric Atmosphere

Whether you’re competing for fun, pushing for a PR, or just soaking in the energy, this is for everyone—from first-timers to seasoned competitors.

💥 Why You Should Sign Up:

✅ Challenge Yourself & Track Progress

✅ Throw Down with Your Gym Community

✅ Experience the Open Energy – It’s Electric!

✅ Celebrate Wins, Big & Small

The Open isn’t about winning—it’s about showing up, giving your best, and having fun with an incredible group of people.

🔗 Sign up at games.crossfit.com & let’s make this Open season unforgettable!

👊 Who’s in!? LETS GOOOOOOO!!! 🚀

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Foam Roller Rolls Out w/min band on wrists

20 90/90 + Progressions

5/side T-4 rotation in Lunge

Core – The Big 3

5/side Curl Up (5-10 lbs plate on stomach)

20 sec/ Side Plank (last 5 sec leg up)

10 Bird/Dog

Glutes Activation (with mini band below the knees):

10/Hip Bridges

10/Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization – w/red or yellow band kneeling:

10/arm Shoulder Presses

10/arm Rotation 90/90

Specific

2-3 Sets (building)

2 Snatch Grip Deadlift

2 Hip Muscle Snatch

2 Overhead Squats

3-5 Scap Pull Up

25 Single Under + 10 Double Under

Comp : Break the Ceiling (Time)

RX

5 Rounds for Time (24 Min Cap)

50 Double Under

5/3 Bar Muscle Up

10-8-6-4-2 Snatch

Weight 1 – 95/65

Weight 2 – 135/95

Weight 3 – 155/105

Weight 4 – 185/125

Weight 5 – 205/145

Build to a heavy single in the remaining time

Intermediate

5 Rounds for Time

50 Double Under

5/3 Bar Muscle Up (or 12 CTB)

10-8-6-4-2 Snatch

Weight 1 – 75/55

Weight 2 – 95/65

Weight 3 – 115/85

Weight 4 – 135/95

Weight 5 – 155/105

Scaled:

5 Rounds for Time

100 Single Under

10 Ring Row or Banded Pull Up

5 Hang Power Snatch (building)

Power: 3-5 Rounds for Quality (Time)

5 Rounds for Time (24 min cap)

50 Double Under

5/3 Bar Muscle Up (9 CTB or 15 Pull Up)

5 Snatch (choose weight or build)

Burn: Metcon (AMRAP – Rounds and Reps)

Amrap 18-24

50 Double Under (or 100 Singles)

7-10 Ring Rows

7-10 HR Push Up

5 Hang Power Snatch

use weights that allow continuous movement

B.B.: Optional Body Building Metcon (No Measure)

Every 4 Min for 24 Min

30-50 Double Under (or 50-100 SIngles)

10-12 KB High Pull

7-10 Ring, Bar, or Bench Dips

6-10 Deficit Reverse Lunge (Per Leg)
WELCOME TO THE PUMP FACTORY‼️

🔥 Full-Body Strength & Conditioning – A perfect balance of power, endurance, and control.

🔥 Scalable & Customizable – Whether you’re an elite athlete or simply building strength , adjust your reps and weight to stay in the sweet spot of intensity.

🔥 Time-Based Format = Pacing & Progress – With a fresh start every 4 minutes, you’ll have just enough recovery to push hard while maintaining movement quality.

🔥 No Weak Links – Every movement reinforces another, from posterior chain power to core engagement and upper-body strength.

This isn’t just another workout—it’s an engine-builder designed to level up your strength, coordination, and endurance in one powerful session. LETS GOOOOO‼️