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
Big 3/Core

5/5 Curl Up (5-10 lbs Plate on Stomach)

20/20 sec Side Plank (last 5 sec Leg Up)

10 Alt Bird Dog w/block on small side +Shoulder Dip

Glutes activation (mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/10 Kneeling Firehydrant

10/10 Ultimate Side Plank

Deadlift

Deadlift

1 set x 5-7 reps @empty barbell

3 sets x 3-5 reps @build weight

3 sets x 5 reps @RPE 6-7 working weight

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

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: High Octane (AMRAP – Rounds and Reps)

RX

AMRAP 15

20/16 Cal Row

15 Wall Ball 20/14lb

10 Toe to Bar

Intermediate

AMRAP 15

15/12 Cal Row

12 Wall Ball

7 Toe to Bar

Scaled

AMRAP 15

15/12 Cal Row

12 Wall Ball @light

9 Hanging Knee Raise

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

15 Min Cap

20/16 Cal Row

15 Wall Ball 20/14lb

10 Toe to Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/16 Cal Row

15 Wall Ball

10 Toe to Bar (or hanging knee raise)

scale to allow continuous movement