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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/Core
5/side Curl Up (5-10 lbs plate on stomach)
20 sec side Plank
10 Bird Dog w/draw a square
Glutes activation (with mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Side Standing Firehydrant
10 Air Squat Band on Ankles
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific
10 Raises of the Wall/Bench (2,5-5 lbs plate each arm, 5-10 lbs on the stomach, foam roller or abmat b/knees)
8/8/8 PVC Deadlift Practice (PVC along the spine, PVC behind the scalps, PVC deadlift mid shin posture focus)
Skill: Snatch Accessory Complex (3 sets 1 rep @RPE5-7)
1 rep consists of:
1 Snatch Grip Deadlift
1 Squat Snatch
———————————–
1 set 1 rep @empty barbell
3-4 sets 1 reps @build weight
3 sets 1 reps @working weight RPE 5-7
build weight for 20 min , 60-90 sec rest b/n sets
focus on START POSITION: deactivate your delts, engage your lats, keep back parallel to the floor
stay over the bar when pull
keep barbell on a the same distance from your legs until hip contact
rebrace on top, gentle floor tap before snatch
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