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

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Warm-up (No Measure)

General

3:00 Bike, Row, or Run

2 Sets:

5/5 Side Lying T-Spine Rotation

:30/:30 Banded Hip Distraction

8-10 Prone Shoulder CARs (2.5-5lb Plates)

10/10 Mini Band Side Steps

8-10 Air Squats (Band on Ankles)

Specific

2-3 Sets: (Building)

3 Vertical Squat Jump

3 Tall Snatch

3 Low Hang Muscle Snatch

2 Snatch

1 Overhead Squat

Snatch

Every 2:00 x8

Build to a MODERATE Snatch Triple (Squat)

Preferred you drop and rest after each rep (:03-:05 between reps) but if you want to touch and go thats fine.

Focus on knuckles down, shoulders back and lats engaged to keep the bar close.

Aggressive jump and shrug at the top, then pull yourself under.

Use last blocks emphasis on snatch balances to recreate those hard lockouts here.

Ring The Alarm (AMRAP – Rounds and Reps)

RX

AMRAP 15

200m Run

16 American KB Swings (53/35)

14 Wallballs (20/14)

Intermediate

AMRAP 15

200m Run

16 American KB Swings (44/28)

14 Wallballs (20/14)

Scaled

AMRAP 15

200m Run

16 Russian KB Swings (Light)

14 Wallballs (Light)