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

5/5 Rotational Planks

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

10 Banded Face Pull

8/8 DB Push Press (ecc. lower)

Shoulder Press

E3M for 15 Min

4 Shoulder Press

7/7 Single Leg DB RDL

Build both movements to maintain quality and control.

Shoulder press: Core, glutes, and quads engaged. Breathe and brace before pressing.

RDL: Establish balance on a single foot/leg first. Then hinge maintaining balance and control. Breathe and brace before hinging.

Comp: The Gauntlet (Time)

RX

For Time (22 min cap)

800m Run

40 DB Snatch 50/35lb

20 Wall Walk

40 DB Snatch

800m Run

Intermediate

For Time:

800m Run

40 DB Snatch 35/25lb

20 Wall Walk

40 DB Snatch

800m Run

Scaled

For Time:

800m Run

40 DB Snatch 25/15lb

10-15 Scaled Wall Walk

40 DB Snatch

800m Run

Power: 3-5 Rounds for Quality (Time)

22 Min Cap

400m Run (500m Row or 1.5k Bike)

20 DB Snatch (choose weight or build)

8 Wall Walk

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 22

400m Run (500m Row or 1.5k Bike)

20 DB Snatch (choose weight or build)

8 Wall Walk (or scaled Wall Walk)

scale to allow continuous movement