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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 + progression
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 Bench Squats w/Mini Band Below Knee (3 Levels of Spine Control)
Core
10 Bird Dog in Bear Crawl W/Abmat (total, knee off the ground)
5/Leg Air Plane w/mini Band Above Knees (Active Back Extensors)
Skill: Back Squat (3 sets *8 reps @RPE6-7)
Back Squat (w/Mini Band Below Knee)
1 set x 8 reps @empty barbell
3 sets * 8 reps @build weight
3 sets * 8 reps @RPE6-7 working weight
20 min work, 60-90 sec rest b/n sets
3 Levels of Spine Support
Keep Spreading Ground w/Feet
Rebrace on Top
Comp: Almost 19.3 (Time)
RX
200-ft. DB Overhead Walking Lunges 50/35
50 DB Box Step-Ups 50/35
50 Strict Handstand Push Up
200-ft. Handstand Walk
Intermediate
200-ft. DB Overhead Walking Lunges 35/25
50 DB Box Step-Ups 35/25
50 Kipping Handstand Push Up
10 Wallwalks or 100ft HSW
Scaled
200-ft. DB Overhead Walking Lunges (light)
50 DB Box Step-Ups (light/weightless)
50 Pike Push Up
10 Box Walkouts
Time cap 16 min
200 ft Walking Lunges = 60 steps (total) Walking Lunges
-or-
30/leg Rev Lunges
HS Walk 200ft=8 length of the gym (door to door)
Power: Almost 19.3 (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 16 min):
16 DB Overhead Walking Lunges
10 DB Box Step-Ups
5-10 Strict Handstand Push Up
200-ft. Handstand Walk
rest 1 min
(choose weights and gymnastics)
Burn: Almost 19.3 (AMRAP – Rounds and Reps)
AMRAP 16
16 DB Overhead Walking Lunges
10 DB Box Step-Ups
5 Handstand/Pike/Box Push Ups
3 Wallwalks/Box Walkouts
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