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 T-4 rotation Lying
20 90/90 + progression
5/side T-4 rotation in Lunge
5-10 Thoracic Mobilization Elbows On Bench
Big 3/Core
5/side Curl Up (plate on stomach)
20 sec/ Side Plank
4 Bird Dog w/10 sec Pause
Glues Activation
10/10 Single Leg Hip Bridge
Shoulder Mobilization – mini band on the wrists, back on the wall or post.
Skill: Modern Muscle Mania (Every 4:00 x 4)
Every 4:00 x 4
6-10 Banded Snow Angel (2 yellow bands knee level)
8/8 Single Arm Lying Barbell Presses
30-40 sec L-Hang Hold
FOCUS:
Shoulder Down and Back
Spine locked in Neutral
Rebrace b/n Motions
Comp: Run Lola Run (Time)
RX
5 Rounds of:
200 m Run
3 Wallwalks
5/3 Bar Muscle Ups
Time cap 19 min
Intermediate
5 Rounds of:
200 m Run
3 Wallwalks (half way is fine)
10 C2B
Time cap 19 min
Scaled
5 Rounds of:
200 m Run
3 Box Walk out
10 Kipping Pull Ups
Time cap 19 min
Power: Run Lola Run (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
200 m Run/Row
1-5 Wallwalks
5/3 Bar Muscle Ups
rest as needed
(choose cardio and gymnastics)
Time cap 19 min
Burn: AMRAP 19 (AMRAP – Rounds and Reps)
200 m Run
1-3 Wallwalks (scaled if needed)
8 Pull Ups/Ring Rows
Recent Comments