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 (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)
Check Your Gymnastics (AMRAP – Rounds and Reps)
RX
2 rounds of:
10 Thrusters 95/65
10 Chin up
Rest 1 min, then:
2 rounds of
8 Thrusters 135/95
8 Chest-to-Bar Chin up
Rest 1min, then:
AMRAP in remaining time
5 Thrusters 155/105
5/3 Bar Muscle Up
Intermediate
2 rounds of:
10 Thrusters 75/55
10 Kipping C
Rest 1 min, then:
2 rounds of
8 Thrusters 95/65
8 Kipping C2B
Rest 1min, then:
AMRAP in remaining time
5 Thrusters 115/85
5/3 Jumping Bar Muscle Up
Scaled
2 rounds of:
10 Thrusters 45/35
10 Ring Rows
Rest 1 min, then:
2 rounds of
8 Thrusters 65/45
8 Banded Pull Ups
Rest 1min, then:
AMRAP in remaining time
5 Thrusters 85/55
5 Ring Rows + 5 Push Ups
Time cap 18 min
Power: Check Your Gymnastics (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 18 min):
8 Thrusters
8 Chin Up/C2B/MU
rest as needed
(choose weight and build gymnastic progression thou rounds)
Burn: Check Your Gymnastics (AMRAP – Rounds and Reps)
AMRAP 18
8-12 DB Thrusters 35/25
5-10 Ring Rows or PU
9/7 cal Bike
Recent Comments