Announcements

CFM Swag

Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂

http://crossfitmodernapparel.com

October Breathwork and Stretch dates are here!

Deep Stretch @7pm on Wednesday 10/16

Breathwork @9am on Sunday 10/20

Deep Stretch @7pm on Wednesday 10/30

CrossFit Modern – CrossFit

Warm-up (No Measure)

Bike or Row

2 Sets:

:30 Sprint

1:30 Recovery Ride

2 Sets:

8 Thoracic Mobility (bench)

10 Alt T4 Standing

6/6 Alt Kneeling Halo

5/5 Lunges

Specific

Split Jerk Review w/PVC

Then…

2-3 Sets: (Building)

3 Pause Split Jerk (pause @catch)

Split Jerk

Every 2:00 x 8

1 PAUSE Split Jerk

2 reps @50%

2 reps @60%

1 rep @70%

1 rep @80%

-building into-

Split Jerk (No Pause)

1 rep @80%+

1 rep @80%+

1 rep @80%+

1 rep @80%+

The percentages are a guide to help as you work up. You can build up to a technically sound weight and stay there for 3 sets of the complex if you’d like

Pardon Me (AMRAP – Rounds and Reps)

RX

Amrap 14

20 Cal Row

20 Pistol

20 alt DB Hang C&J 50/35lb

20 CTB

Intermediate

Amrap 14

20 Cal Row

20 Scaled Pistol

20 alt DB Hang C&J 35/25lb

20 Pull Up

Scaled

Amrap 14

20/16 Cal Row

20 Lunges

20 alt DB Hang C&J @light

20 Ring Row

Scaling options for pistols can be Shrimp Squats, Banded Assisted, to a Medicine Ball, Low Box or Bench.