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BREATHWORK!
Join us at BreathWork this Sunday at 9:15am! Sign in on Wodify!
Did you know?
Breath Work can…
- Relieve stress & anxiety
- Eliminate depression
- Support addiction recovery
- Heal trauma & wounds
- Establish healthy sleep cycles
- Strengthen intuition
- Gain mental clarity
- Boost immunity
- Inspires creativity
CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
:45 @easy effort
:15 @hard effort
-into-
3 Sets:
10 Banded Straight Arm Lat Pull-Dow ( :3 Hold)
5 Push-Up into Downward Dog
:20 Plank
5/5 Banded External Rotation ( :3-5 Hold)
Toes-To-Bar
Every 1:15 x4 (Alt.)
A) :15-20 Hollow Hold
B) 3-5 Arch Snap to Hollow
During the hollow holds focus on keeping the upper back/shoulders off the ground. The only thing that should have contact with the floor is the mid-back/glutes.
On the Arc to snap, these need to be aggressive snaps and hold the hollow for 2-3 seconds before resetting, this will help make sure you are holding a solid hollow hold.
Every 1:15 x4 (Alt.)
A) 3-5 Hanging Lat Press
B) 6-8 Kip Swings
On the Hanging Lat press, focus on pushing your body/shoulders behind the bar with JUST your lats. There is no swinging with this movement and might feel like you are not going anywhere. If you need an object to press against grab a box and use that.
Once at the kip swings, focus on using your lats to generate the swing.
Every 1:15 x4
RX/RX+: 6-8 Alt. Single Leg Toes 2 Bar
Scaled: 3-5 Kipping Knees 2 Chest
Use the Alt. T2B to help with stringing bigger sets together, this movement helps reenforce timing and rhythm with the movement.
Dogs can’t operate MRI machines. But catscan. (Checkmark)
RX
EMOM x20
Min 1: 10 American KB Swings (53/35)
Min 2: 12/10 Cal Echo Bike
Min 3: 10 T2B
Min 4: 12/10 Cal Row
Min 5: Rest
RX+
EMOM x20
Min 1: 10 American KB Swings (53/35s)
Min 2: 15/12 Cal Echo Bike
Min 3: 15 T2B
Min 4: 15/12 Cal Row
Min 5: Rest
Scaled
EMOM x20
Min 1: 10 American KB Swings (light)
Min 2: 10/8 Cal Echo Bike
Min 3: 8 Knees 2 Chest or 15 Abmat Sit-Ups
Min 4: 10/8 Cal Row
Min 5: Rest
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