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
8/8 Side Step + 8/8 Standing Fire Hydrant
5/5 Air Plane w/mini Band Above Knees
5/5 Rotational Plank
5 Deadlift w/PVC (3 levels of spine support)
Deadlift
1 set 8 reps @empty barbell
2-3 sets 5 reps @build weight
5 sets 5 reps @RPE6-7 working weight
20 min work, 60-90 sec rest between sets
Chin Down
3 Levels of Spine Support
Rebrace on Top
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 17
Buy in :
1500/1200m Row
AMRAP remaining time:
10 Alt Box Step Up 24/20″ (50/35lb)
15 Ab Mat Sit Ups
Intermediate
AMRAP 17
Buy in :
1500/1200m Row
AMRAP remaining time:
10 Alt Box Step Up 24/20″ (30/20lb)
15 Ab Mat Sit Ups
Scaled
AMRAP 17
Buy in :
1000/800m Row
AMRAP remaining time:
10 Alt Box Step Up 20″ (20/10lb)
15 Ab Mat Sit Ups
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
17 Min Time Cap
300/250m Row
10 Alt Box Step Up (choose height and weight)
15 Ab Mat Sit Ups
Rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 17
300/250m Row
10 Alt Box Step Up
15-20 Ab Mat Sit Ups
Scale to allow continuous movement
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