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CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side Lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
5-8 Kneeling Thoracic Mobilization Elbows on Bench
Big 3/Core
5/side Curl Up (5-10 lbs Plate on Stomach)
20 sec/ Side Plank
4 Bird Dog w/10 sec Pause
Glutes activation (mini band below the knees):
10/Side Steps
10/ Monster Walks
10/Leg Standing Firehydrant
10 Air Squat Band on Ankles PVC 3 Levels of Spine Control
Shoulder mobilization with mini band over wrist standing over the wall or rack
Specific
5/side Rotational Plank
10 Dead Bug
Empty Barbell Warm Up:
2 Muscle Power Cleans (Pocket)
2 Mid Shin Muscle Power Cleans
2 Front Squat w/2 sec Pause in the Bottom
-repeat if needed-
Skill: Power Clean Complex (3 sets 1 rep @RPE6-7)
1 rep consists of:
1 Power Clean
—drop&reset—
1 Power Clean
1 Front Squat
———————————–
1 set 1 rep @empty barbell
3-4 sets 1 reps @build weight
3 sets 1 reps @working weight RPE 6-7
build weight for 20 min, 60-90 sec rest b/n sets
focus on staying over the bar till hip contact
keep barbell slightly off the body during the pull
active lats, s houlders back and down on start, spend some time to set it up
Comp: Push it! (Time)
RX
3-6-9-12-15
DB Push Press, left arm 50/35
DB Push Press, right arm 50/35
Push Ups
cal Row
Time cap 15 min
Intermediate
3-6-9-12-15
DB Push Press, left arm 35/25
DB Push Press, right arm 35/25
Push Ups
cal Row
Time cap 15 min
Scaled
3-6-9-12-15
DB Push Press, left arm light
DB Push Press, right arm light
Push Ups
cal Row
Time cap 15 min
Power: Push it! (AMRAP – Rounds and Reps)
3-5 Rounds for Quality:
5-8 DB Push Press, left arm
5-8 DB Push Press, right arm
8-12 Push Ups
10 cal Row
rest as needed
(choose weights)
Time cap 15 min
Burn: Push it! (AMRAP – Rounds and Reps)
AMRAP 15
5 DB Push Press, left arm
5 DB Push Press, right arm
8 Push Ups
10 cal Row
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