Announcements

CFM Swag

Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂

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)

General

3:00 Bike, Row , or Run

2 Sets:

:30 Front Rack Stretch (L&R)

20 Mini Band Lateral Steps

6-8 Mini Band Squats

5/5 Half Kneeling KB WindMills

5/5 Single Leg KB RDLs

:30 Plank

Specific (Building)

2-3 Sets:

2 Clean High Pulls

2 Hang Muscle Cleans

2 Tall Cleans (quick turnover)

2 Tall Jerks

2 Split Jerks

Clean & Jerk Complex (Weight)

Every 2:00 x8

Build to a Technically Sound Complex

1 Power Clean

-Drop and Reset-

1 Clean + 1 Jerk

Use the power clean as a movement to reinforce getting as tall and vertical as possible. When you do this, you will catch the bar in a “higher” receiving position. When doing this it can carry over to the clean, giving you more “time” and “space” to get in a quality bottom position and not letting the bar crash on you.

Rock Your Hips (Time)

Teams of 2

RX

For Time:

50/35 Cal Echo Bike

50 HR Push Ups

800m Partner Relay (200m Intervals)

50/35 Cal Echo Bike

100 Wallballs (20/14)

800m Partner Relay (200m Intervals)

50 Burpees

50/35 Cal Echo Bike

Intermediate

For Time:

35/30 Cal Echo Bike

40 HR Push Ups

800m Partner Relay (200m Intervals)

35/30 Cal Echo Bike

80 Wallballs (20/14)

800m Partner Relay (200m Intervals)

40 Burpees

35/30 Cal Echo Bike

Scaled

For Time:

35/30 Cal Echo Bike

30 HR Push Ups

400m Partner Relay (200m Intervals)

35/30 Cal Echo Bike

60 Wallballs

400m Partner Relay (200m Intervals)

30 Burpees

35/30 Cal Echo Bike

Break up work however you and your partner see fit.

30:00 Cap