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
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 Muscle Snatch
3 Tall Snatch
3 Power Snatch
Power Snatch (3×3)
1 set x 3 reps @empty barbell
3-5 sets x 3 reps @building
3 sets x 3 reps @ RPE 7
20 Min Cap
Comp: “STATIC CHARGE” (Time)
RX
For Time:
2k Bike
10 Wall Walk
40 alt DB Snatch 50/35lb
6 Wall Walk
20 alt DB Snatch
100ft HSW
Intermediate
For Time:
2k Bike
8 Wall Walk
40 alt DB Snatch 35/25lb
4 Wall Walk
20 alt DB Snatch
100m Overhead Plate Carry 45/35lb Plate
Scaled
For Time:
1k Bike
10 Scaled Wall Walk
40 alt DB Snatch 25/15lb
6 Scaled Wall Walk
20 alt DB Snatch
100m Overhead Plate Carry 25/15lb Plate
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
.75k Bike
3 Wall Walk
12 alt DB Snatch
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
.75k Bike
3 Wall Walk
12 alt DB Snatch
scale to allow continuous movement
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