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

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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.