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)

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

5-8 kneeling thoracic mobilization elbows on bench

THEN:

Glutes activation (with mini band below the knees):

10 Hip bridges

10 Horizontal squat

10/side kneeling Fire hydrant

10 ultimate side plank

Core:

2 sets

6/leg kneeling HALO plate 35/25

alt with 5 PVC Split Jerk (pause in catch)

Split Jerk

1*5 @empty barbell

1*3@1st weight

3*2@build weight

3*2@working weight

20 min work

focus on keeping ribs down

traps up on catch

knee lock out when driving up before stomp

Comp: Are We Still Friends? (Time)

RX

5 RFT:

5 Wall walk

15 T2B

25 Rus KB Swings 53/35

Intermediate

5 RFT:

5 Wall walk (half way)

15 K2C

25 Rus KB Swings 44/28

Scaled

5 RFT:

5 Box walk

15 V-Ups

25 Rus KB Swings (light)

Cap 18 min

Power: Metcon (5 Rounds for time)

3-5 Rounds for Quality (Cap 18 min):

5 Wall walk (half way, box walk)

15 T2B (K2C, Plank2PU)

25 Rus KB Swings (pick weight)

rest 90 sec on bike b/n rounds

Burn: Metcon (5 Rounds for time)

5 RFT:

10 Plank to PU

15 V-Ups

25 Slam Ball