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

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Warm-up (No Measure)

General

Bike or Row

3 Sets:

1:45 @easy pace

:15 @hard effort

Mobility

2 Sets:

10 Alt. Thread the Needle

10 Alt. Perfect Stretch

Specific

2 Sets:

8/8 Banded RDLs

:15 Supine Banded Palloff Hold

16 Alt. Mini Band Lateral Steps + 6 Banded Squats

Back Squat

Back Squat (:04Tempo)

3 reps @50%

3 reps @60%

2 reps @70%

2 reps @75%

3x 1 rep @80%+

20:00 to Finish all sets

Tempo is a 4 second decent into a 2 second pause at the bottom.

At the bottom focus on really maintaining tension, sometimes we can “relax” at the bottom and it makes the concentric action harder.

When you get to the 85%+ you can stay there at 85%(or off feel) or you can build up to a heavy single focusing on the tempo.

Igor’s Theme (Time)

RX

For Time:

2 Rounds

21 Deadlifts (225/155)

15 Hang Power Cleans (155/105)

9 Front Squats (135/85)

Intermediate

For Time:

2 Rounds

21 Deadlifts (155/105)

15 Hang Power Cleans (115/85)

9 Front Squats (95/65)

Scaled

For Time:

2 Rounds

21 Deadlifts (95/75)

15 Hang Power Cleans (75/55)

9 Front Squats (45/35)

Time Cap- 15:00

Target Time- Sub 12:00