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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
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
THEN:
Glutes activation (with mini band below the knees):
10 Hip bridges
10 Horizontal squat
10/side kneeling Fire hydrant
10 ultimate side plank
10 Side Step
10 Monster Walk
10 Standing Fire Hydrant
10 Bench Squats w/Mini Band Below Knee
Core
10 Alt Plank Shoulder Tap
5/5 Air Plane
Back Squat
Back Squat (w/Mini Band Below Knee)
1×8 @Empty Bar
1×5 @Weight 1
4X3 @Building
3×3 @RPE8 (same weight)
-Rest 90s Between Reps
-20:00 to Finish all sets
FOCUS:
Spread Ground w/Feet
Support/Bracing Power
Double Chin
Igor’s Theme (Time)
RX
Amrap 15
12 Alt. Overhead Reverse Lunge 45/25lb
50 Double Under
10 Burpee to Plate
Intermediate
Amrap 15
12 Alt. Overhead Reverse Lunge 25/15lb
30 Double Under
10 Burpee to Plate
Scaled
Amrap 15
12 Alt. DB Reverse Lunge (farmer)
30-75 Single Under
10 Up/Down
Power (AMRAP – Rounds and Reps)
3-5 Rounds for Quality (Cap 15 min):
12 Alt. Overhead Reverse Lunge
50 Double Under
10 Burpee to Plate
(Athlete choice weight)
Burn (AMRAP – Rounds and Reps)
Amrap 15
6 x 50m Sprint
1 Minute of Singles
10 Up/Down
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