Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
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 Side Plank
10 Bird Dog w/palm in fist
Glutes activation (with mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Side Standing Firehydrant
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Specific:
10 +10 Weighted Dead Bug w/Plate 25/15 and FR or Abmat
8/8/8 PVC 3 Levels of Spine Control Deadlift Practice
Empty Barbell Warm Up (no hook grip):
2 Snatch Grip Deadlift
2 Muscle Snatches (Pocket)
2 Overhead Squats 2 sec Pause in the bottom
2 Mid Shine Muscle Snatch + OH Squat
-repeat if needed-
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
full grip (no hook grip)
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
Comp: Let’s Snatch! (Time)
RX
3 Rounds of:
6 C2B
6 Squat Snatches 95/65
-then-
3 Rounds of:
7 C2B
5 Squat Snatches 115/85
-then-
3 Rounds of:
8 C2B
4 Squat Snatches 155/105
Time cap 16 min
Intermediate
3 Rounds of:
6 Kipping Pull Up
6 Squat Snatches 75/55
-then-
3 Rounds of:
7 Kipping Pull Up
5 Squat Snatches 95/65
-then-
3 Rounds of:
8 Kipping Pull Up
4 Squat Snatches 115/85
Time cap 16 min
Scaled
3 Rounds of:
6 Ring Rows False Grip
6 Power Snatches light
-then-
3 Rounds of:
7 Ring Rows False Grip
5 Power Snatches build or not
-then-
3 Rounds of:
8 Ring Rows False Grip
4 Power Snatches build or not
Time cap 16 min
Power: Let’s Snatch! (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
3-5 Squat Snatches (choose weight)
5-10 Pull Ups (C2B or Ring Rows)
rest as needed
Time cap 16 min
Burn: AMRAP 16 (AMRAP – Rounds and Reps)
8 C2B/PU/Ring Rows
10 Alt DB Snatch 35/25
1 min Bike
Recent Comments