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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 kneeling thoracic mobilization elbows on bench
Big 3
5/side Curl Up (5-10 lbs plate on stomach)
20 sec side Plank
4 Bird Dog w/10 sec Pause
Glutes activation (with mini band below the knees):
10 Side steps
10 Monster walks
10/side standing Fire hydrant
10 air squat band mid shin
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific
8 Raises of the Wall (2,5-5 lbs plate each arm, 5-10 lbs on the stomach, foam roller or abmat b/knees)
-alt with-
w/PVC
2 sets:
2 Behind The Head Push Press
1 Overhead Squat
1 Snatch Balance
Skill: Snatch Accessory Complex (1*3 @RPE5-7)
1 rep:
2 Behind The Head Push Press (leave it OH after second rep)
1 Overhead Squat
1 Snatch Balance
1 set 1 rep @Empty Bar
2 sets 1 rep @Building
3 sets 1 rep @RPE5-7 (same weight)
build weight for 15 min, 60-90 sec rest b/n sets
focus on traps down on start and up in catch
ribs down, head motionless
brace yourself to have stability
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