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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 (mini band below the knees):
10 Hip Bridges
10 Horizontal Squat
10/Side Kneeling Firehydrant
10/Leg Ultimate Side Plank
Specific:
6/leg kneeling HALO plate 35/25
5/leg Lunge+Rev Lunge
3 PVC Clean&Split Jerk (pause in catch, check your feet work)
Skill: Clean and Jerk (2 sets 2 reps @RPE8)
1 set 2 reps @empty barbell
3-5 sets 2 reps @build weight
2 sets 2 reps @working weight RPE8
build weight for 20 min work. rest 60-90 sec betwen sets
focus on keeping shoulder down in start and distance b/n you and bar
traps up on catch in jerk
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: 50/500/50 (Time)
RX
For time:
50 Alt DB Snatch 50/35
500 DU
50 Pull Ups
Intermediate
For time:
50 Alt DB Snatch 35/25
500 Singles
50 Banded Pull Ups
Scaled
For time:
50 Alt DB Snatch light
500 Singles
50 Ring Rows
Time cap 15 min
Power: 50/500/50 (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 15 min):
10 Alt DB Snatch
50 DU
10 Pull Ups/Kipping/Ring Rows
Rest as needed
(Choose weight and gymnastics)
Burn: 50/500/50 (AMRAP – Rounds and Reps)
AMRAP 15
10 Alt DB Snatch 35/25
50 DU/100 Singles
10 Pull Ups/Kipping/Ring Rows
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