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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 rotation
5/side Foam roller rolls outs
20 90/90 + progression
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip bridges
10 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Specific:
2 sets of
6/leg kneeling HALO plate 35/25
5/leg Lunge+Rev Lunge
3 PVC Split Jerk (pause in catch, check your feet work)
Split Jerk (1*3 @RPE7)
1*3 @empty barbell
1*2@1st weight
2*1@build weight
3*1@working weight RPE7
20 min work
focus on keeping ribs down
traps up on catch
knee lock out when driving up before stomp
brace core to catch stably
Comp: Recovery (AMRAP – Rounds and Reps)
RX
AMRAP 15
15 Wallballs 20/14
100 m Farmer Carry 2*53/35lbs
12/9 cal Bike
Intermediate
AMRAP 15
15 Wallballs 20/14
100 m Farmer Carry 2*35/26lbs
12/9 cal Bike
Scaled
AMRAP 15
15 Wallballs 20/14
100 m Farmer Carry 2*26/15 (DBs) lbs
12/9 cal Bike
Power: Recovery (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 15 min):
15 Wallballs
100 m Farmer Carry
12/9 cal Bike
(choose weights, build it)
Burn: Recovery (AMRAP – Rounds and Reps)
AMRAP 15
15 Wallballs (light)
6 shuttle sprints
12/9 cal Bike
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