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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 + Progressions
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
10 Bird Dog w/Progressions
Glutes Activation (with mini band below the knees):
10/Side Steps
10/Monster Walks
10/Side Standing Firehydrant
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/Bench (2,5-5 lbs plate each arm, 5-10 lbs on the stomach, foam roller or abmat b/knees)
-alt with-
w/PVC
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
2-3 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
Comp: Traps UP (Time)
RX
5RFT:
9 OH Squats 95/65*
12 Bar Facing Burpees
15 T2B
*add 10 lbs each round
Intermediate
5RFT:
9 OH Squats 75/55*
12 Bar Facing Burpees
15 K2C
*add 5 lbs each round
Scaled
5RFT:
9 OH Squats empty bar
12 Bar Facing Burpees
15 V-Ups
Time cap 20 min
Power: Traps UP (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 20 min):
9 OH Squats
12 Bar Facing Burpees
15 T2B
rest as needed
(choose start weight, add 5-10 lbs each round or not, choose gymnastics)
Burn: Traps UP (AMRAP – Rounds and Reps)
AMRAP 20
9 OH Squats empty bar/light weight
12 Bar Facing Burpees
15 T2B/K2C/V-ups
*keep HR low
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