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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 Split Jerk (pause in catch, check your feet work)
Split Jerk (1 rep *3 sets @RPE7)
1 Behind the Head Split Jerk
1 Front Rack Split Jerk
—-
1 rep *1 set @empty barbell
1 rep*1 set @1st weight
1 rep *2 sets @build weight
1 rep*3 sets @working weight RPE7
20 min work
focus on keeping shoulder down in dip and drive up
traps up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
Comp: Ride w/The Wind (Calories)
RX
AMRAP 15
15 Box Jump
10 T2B
1 min max cal Bike
Intermediate
AMRAP 15
15 Box Jump
10 K2C
1 min max cal Bike
Scaled
AMRAP 15
16 Box Step Ups
10 T2B/V-Ups
1 min max cal Bike
Power: Ride w/The Wind (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
10-15 Box Jump
8-12 T2B
5-10 cal Bike
rest as needed
(choose cardio and gymnastics)
Time cap 15 min
Burn: Ride w/The Wind (AMRAP – Rounds and Reps)
AMRAP 15
10 Box Jump/Step Ups
8 T2B
9/7 cal Bike
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