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
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side T-4 rotation
5/side foam roller rolls out
10 banded foam roller rolls out
20 90/90 + progression
5/side T-4 rotation in Lunge
Glutes activation (with mini band below the knees):
10 Hip bridges
5 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
Core Activation
10 steps/4 direction Plank Walk w/abmat (do not drop)
Specific
2 Sets:
15 Plate Reverse Flys 10/5lbs
2×24′ Dual Farmer Carry (Posture Focus)
Skill: Every 4:00 *4 (AMRAP – Reps)
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 –
20 banded kneeling Behind the Head Triceps Extensions
Rest in the remaining time
Comp: Fast and furious (AMRAP – Rounds and Reps)
RX
AMRAP 16
200m Run
5/3 Bar Muscle Ups
5/leg Pistol Squat
Intermediate
AMRAP 16
100m Run
5/3 Jumping Bar Muscle Ups
5/leg Assisted Pistol Squat
Scaled
AMRAP 16
100m Run
8 Inverted Rows
8 Push Ups
5/leg Single Leg get up (bench/box)
Power: Fast and furious (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 16 min) :
200m Run
5/3 Bar Muscle Ups
10/leg Pistol Squat
(choose gymnastic and single leg work)
Burn: Fast and furious (AMRAP – Rounds and Reps)
AMRAP 16
100m Run
8 Ring Rows
8 Push Ups (kneeling)
5/leg Jumping Lunges
Recent Comments