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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 Squat Cleans
2 Front Squat w/2 sec Pause in the Bottom
-repeat if needed-
Skill: Power Clean Complex (3 sets 1 rep @RPE7-8)
1 rep consists of:
1 Squat Clean
—drop&reset—
1 Squat Clean
1 Front Squat
———————————–
1 set 1 rep @empty barbell
3-4 sets 1 reps @build weight
3 sets 1 reps @working weight RPE 7-8
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: Thanksgiven… Eve (Time)
RX
30-20-10
T2B
Alt Pistols
DBs Floor Press 50/35
Time cap 15
Intermediate
30-20-10
K2C
Alt Assist Pistols
DBs Floor Press 35/25
Time cap 15
Scaled
30-20-10
V-Ups
Alt Single Leg Get Up
DBs Floor Press light
Time cap 15
Power: Thanksgiven…Eve (AMRAP – Rounds and Reps)
3-5 Rounds For Quality:
10 T2B/K2C/V-Ups
10 Alt Pistols/Single Leg Get Up
10 DBs Floor Presses
(choose weight, build it or not)
Time cap 15 min
Burn: Thanksgiven…Eve (AMRAP – Rounds and Reps)
AMRAP 15
10 T2B/K2C
10 Alt Pistols or Single Leg Get Ups
10 DBs Floor Presses 35/25
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