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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Kneeling T-4 Rotation
5/side Foam Roller Rolls Out
10 Banded Foam Roller Rolls Out
20 90/90 + Progressions
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip Bridges
5 Horizontal squat
10/Side Kneeling Firehydrant
10/Ultimate Side Plank
Core Activation
10 steps/4 direction Plank Walk w/Abmat (do not drop)
Specific
15 Plate Reverse Flys 10/5lbs
2×24′ Dual Farmer Carry (Posture Focus) DBs 35/25
Skill: Every 4:00 min * 4 (AMRAP – Reps)
RX
3-6 * Low bar muscle up progression
Repeat:
Step 1: sitting toes to the bar
Step 2: toes2bar and swing under
Step 3: toes2bar, swing and sit behind the bar
Step 4: t2b, swing on straight arm+stand up on your feet behind the bar
Step 5: muscle up feet under the bar
– plus –
4-8 Parallels Pass Through
Comp: Flash (AMRAP – Rounds and Reps)
RX
AMRAP 18
200 m Run
12 Kipping Chin Ups
10 DBs Push Press 53/35
Intermediate
AMRAP 18
200 m Run
12 Kipping Chin Ups/Banded
10 DBs Push Press 35/25
Scaled
AMRAP 18
200 m Run
12 Ring Rows
10 DBs Push Press Light
Power: Flash (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 18 min):
200 m Run
12 Chin Ups
10 DBs Push Press
rest as needed
(choose gymnastics and DBs weight, you can build it)
Burn: Flash (AMRAP – Rounds and Reps)
AMRAP 18
200 m Run (Row or Bike)
12 Ring Rows/Inverted Rows
10 DBs Push Press 25/15
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