Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
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 (2*3 @RPE7)
1 Behind the Head Split Jerk
1 Front Rack Split Jerk
—-
2*3 @empty barbell
1*2@1st weight
2*2@build weight
3*2@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: 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
Recent Comments