CrossFit Modern – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 SLOW Towel or Crush Grip Bicep Curls
5 Bird Dogs (each)
20 seconds Tuck Ups
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Towel Bicep Curls OR
Banded Bicep Curls OR
Crush Grip Dumbbell Bicep Curl
Birddog
Tuck Ups or Modified Tuck Ups
()
Bodyweight + Minimal: Core Work (Time)
3 Rounds
30 second Hollow Hold
30 second rest
-rest 2:00-
30-20-10
Sit Ups
Alternating Leg V-Ups
-rest 2:00-
3 Rounds
30 second Hollow Hold
30 second rest
Score = time of middle section
Athletes Notes
Score
Today, our score will be the time it takes us to complete the middle part of the workout (aka sit ups + alternating leg v-ups)
Workout Strategy and Flow
Hollow Hold – RX is going to be holding this for the full 30 seconds without stopping. If you stop during the 30 seconds, it’s okay, just aim to get back into that hollow hold as fast as you can.
Sit Ups
Alternating Leg V Ups
FLOW
0:00 – 0:30 Hollow Hold
0:30 – 1:00 Rest
1:00 – 1:30 Hollow Hold
1:30 – 2:00 Rest
2:00 – 2:30 Hollow Hold
2:30 – 3:00 Rest
3:00 – 5:00
(roughly 5:00 – 10:00)
30-20-10
Sit Ups
Alternating Leg V-Ups
10:00 – 12:00
12:00 – 12:30 Hollow Hold
12:30 – 13:00 Rest
13:00 – 13:30 Hollow Hold
13:30 – 14:00 Rest
14:00 – 14:30 Hollow Hold
14:30 – 15:00 Rest
Substitution
Hollow Hold Scaling Options
Scaled & Mayhem Moms
3 Rounds
30 second Boat Hold
30 second rest
-rest 2:00-
30-20-10
Quarter Sit Ups
Modified Alternating Leg V Ups OR Seated Toe Taps
-rest 2:00-
3 Rounds
30 second Boat Hold
30 second rest
Bodyweight Metcon
Bodyweight: Between the Lions (Checkmark)
2 sets:
21 Towel Bicep Curls or Banded Bicep Curls
– 7 from bottom to middle
– 7 from middle to top
– 7 full range
-rest 2:00 between sets-
Athletes Notes
Demo Video
Towel Bicep Curls OR
Banded Bicep Curls – 21s
Flow
7 from bottom (aka starting position) to middle
7 from middle to top
7 full range (starting position to top)
You will complete these 21 reps, then rest 2:00, before repeating for another 21 reps.
Scaled and Mayhem Moms
No modification here.
Minimal Metcon
Minimal: Between the Lions (2 Rounds for weight)
2 sets:
21 Crush Grip Dumbbell Bicep Curl
– 7 from bottom to middle
– 7 from middle to top
– 7 full range
-rest 2:00 between sets-
Athletes Notes
Demo Video
Crush Grip Dumbbell Bicep Curl 21s
—-if you have access to two lighter dumbbells and wish to do this as a double dumbbell curl set you may
Flow
7 from bottom (aka starting position) to middle
7 from middle to top
7 full range (starting position to top)
You will complete these 21 reps, then rest 2:00, before repeating for another 21 reps.
Mayhem Moms
No modification here.
Bonus Stretching (No Measure)
2 rounds:
:30 Bicep Wall Stretch (each)
1:00 Seal Stretch
Athletes Notes
Bicep Wall Stretch
Seal Stretch
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