Announcements
CFM Swag
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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 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
2 sets:
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 Behind The Head Push Press
1 Overhead Squat
1 Snatch Balance
Skill: Snatch Accessory Complex (1*5 @RPE6)
2 Behind The Head Push Press (leave it OH after second rep)
1 Overhead Squat
1 Snatch Balance
1×1 @Empty Bar
2X1 @Building
5×1 @RPE6 (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: Spooky Season (Time)
RX
9-15-21*
Double DB Hang Clean 50/35
Burpee Box Jump Overs
*start with 12/9 cal Bike each round
Intermediate
9-15-21*
Double DB Hang Clean 35/25
Burpee Box Jump Overs
*start with 12/9 cal Bike each round
Scaled
9-15-21*
Double DB Hang Clean (light)
Down Up Box Step Up
*start with 12/9 cal Bike each round
Time cap 18 min
Power: Spooky Season (Time)
3-5 Rounds for Quality (Cap 18 min) :
12/9 cal Bike
10 Double DB Hang Clean
10 Box Jumps
10 Down Ups
(choose weights and box high which will allow you to keep good form)
Burn: Spooky Season (Time)
9-15-21
cal Bike
Double DB Hang Clean (light)
Burpee
Box Jump
Time cap 18 min
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