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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
Cardio warm up
3 Min Row, Bike, or Run
-OR-
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
THEN:
Glutes activation (with mini band below the knees):
10 Hip bridges
5 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Shoulder Mobilization – With band and foam roller.
Core Activation
10 steps/4 direction Bear Crawl w/abmat (do not drop)
Specific
2 Sets:
15 Plate Reverse Flys 10/5lbs
5 Push Up + Shoulder Tap (ab mat on back)
8-10 Air Squat (band around ankles)
2×24′ Dual Farmer Carry (Posture Focus)
EMOM (AMRAP – Reps)
EMOM x12
Min 1: DB Weighted Dead Bug 25/15lb
Min 2: 5/5/5 Leg Swings (right/left/both)
Min 3: Rest
Comp: Running Out of Time (Time)
RX
3 Rounds
20/16 Cal Echo Bike
10/5 BMU’s
25 Wallballs (20/14)
Intermediate
3 Rounds
15/12 Cal Bike
12 C2B or 5/3 BMU’s
25 Wallballs (20/14)
Scaled
3 Rounds
12/10 Cal Bike
15 Ring Rows or 10 Banded Pull Ups
20 Wallballs (light Medball)
Time Cap- 15:00
Power: Running Out of Time (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 15 min) :
20/16 Cal Echo Bike
5-10 BMU’s (7-12 CTB, Pull Up, or Ring Row)
15-25 Wallballs
(Athlete choice weight and gymnastics)
Burn: Running Out of Time (AMRAP – Rounds and Reps)
Amrap 15:
20/16 Cal Echo Bike
10 Inverted Row
8-12 Alt Jump Lunge
Focus:
Breath control. Use a conversational pace.
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