CrossFit Modern – CrossFit

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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)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

5/5 Half Kneeling Plate Halo

7-10 Reverse Fly

5 Tempo Goblet Squat

BB Warm Up

2 Sets

3 Hip Muscle Clean

3 Tall Clean

3 Power Clean

Power Clean (3×3)

Power Clean

1 set x 3 reps @empty barbell

3-5 sets x 3 reps @building

3 sets x 3 reps @ RPE 6-7

20 Min Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16

12/9 Cal Row

8 DB Box Step Over 2×50/35lb @24/20”

12 HSPU

Intermediate

AMRAP 16

12/9 Cal Row

8 DB Box Step Over 2×35/25lb @24/20”

6 HSPU

Scaled

AMRAP 16

12/9 Cal Row

8 DB Box Step Over 2×25/15lb @20/18”

6 Pike HSPU

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

16 Min Cap

12/9 Cal Row

8 DB Box Step Over (choose weight or build)

12 HSPU

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

12/9 Cal Row

8 DB Box Step Over

8 Pike HSPU

scale to allow continuous movement