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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
20 90/90 + Progressions
5/side T-4 rotation in Lunge
20 Standing Thoracic Mobilization w/FR and PVC
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats
10/Side Kneeling Firehydrant
10/ Ultimate Side Plank
10/Side Step
10/ Monster Walk
10/Leg Standing Firehydrant
10 Air Squats w/Mini Band Below Knee to Bench Tap (3 Levels of Spine Control)
Core
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)
Skill: Back Squat (1 set 2 reps @RPE8)
Back Squat
1 set 8 reps @empty barbell
1 sets 5 reps @1st weight
2 sets 3 reps @build weight
2-3 sets 2 reps @build weight
1 set 2 reps@RPE8 working weight
20 min work, 60-90 sec rest b/n sets, up to 2 min rest on the heaviest set
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: The Box (Time)
RX
For time:
24/18 cal Bike
-into-
3 Rounds of:
5 Wallwalks
15 KBs/DBs Deadlift
25 Box Jump Overs
-into-
24/18 cal Bike
Intermediate
For time:
24/18 cal Bike
-into-
3 Rounds of:
5 Wallwalks (halfway is fine)
15 KBs/DBs Deadlift
25 Box Jump Overs
-into-
24/18 cal Bike
Scaled
For time:
18/12 cal Bike
-into-
3 Rounds of:
5 Box Walkout
15 KBs/DBs Deadlift light
25 Box Step Ups
-into-
28/12 cal Bike
Time cap 15
Power: The Box (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 15 min):
12/8 cal Bike
5 Wallwalks
15 KBs/DBs Deadlift
15 Box Jump Overs
rest as needed
(choose gymnastics and weight)
Burn: The Box (AMRAP – Rounds and Reps)
AMRAP 15
12/8 cal Bike
3 Wallwalks/Box Walkout
10 KBs/DBs Deadlift 35/25
10/Leg Box Step Ups
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