CrossFit Modern – At Home
Warm Up (No Measure)
5:00 Clock
10 Arm Circles
5 Push Ups to Downward Dog – pause in downward dog for 2 seconds
5 Bodyweight Single Leg Glute Bridges
5 Box Step Ups (each)
50ft Shuttle Run
*Minimal: in final 2 minutes, change push ups to crush grip dumbbell floor press
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Big Arm Circles w/Explanation
Push Up to Downward Dog w/Explanation
Single Leg Glute Bridges
Box Step Up
Shuttle Run
Minimal only: Crush Grip Dumbbell Floor Press
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 Minutes x 3 sets
12 Pause Single Leg Bodyweight Hip Thrusts (each)
*Pause for 2 seconds at the top
Athletes Notes
Demo Videos
Single Leg Hip Thrusts – Bodyweight – these are similar to a glute bridge BUT they are going to be with a box behind your back (elevating you up off the ground) AND with a pause at the top of the rep.
Pause for 2 seconds and focus on squeezing your glute at the top.
Flow
0:00 – 3:00 Complete 12 Pause Single Leg Hip Thrusts (left) then 12 Pause Single Leg Hip Thrusts (right), rest the remainder of time
3:00 – 6:00 Perform Set 2
6:00 – 9:00 Perform Set 3
Scaled
Every 3 Minutes x 3 sets
20 Pause Glute Bridges *
*Pause for 2 seconds at the top
Mayhem Moms
No modification
Bodyweight: Mr. Wizard’s World (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 45 seconds of Shuttle Runs (50ft)
Minute 2: 45 seconds of Box Step Ups (24″/20″)
Minute 3: Max Push Ups
Minute 4: Rest
Athletes Notes
Scoring
We are scoring the max reps of Push Ups ONLY. You can comment your rep count for the shuttle runs and box step ups in the score comment box.
Workout Strategy and Flow
Shuttle Run : stay moving for 45 seconds. You will go down 25ft and back 25ft. This is a great time to practice on your pivot/turn around in the shuttle run to see how you can make it smoother and faster.
Box Step Up : smooth and steady here. Find a rhythm and stick with it.
Push Ups : we really want to utilize the entire 60 seconds here since we get a full minute of rest after this. Think about making strategic breaks to allow for you to not reach failure. Remember you will end up having 4 minutes of straight push ups (well…accumulated over the course of the 4 sets haha)
FLOW
0:00 – 1:00 Complete 45 seconds of shuttle runs, rest and transition in final 15 seconds
1:00 – 2:00 Complete 45 seconds of box step ups, rest and transition in final 15 seconds
2:00 – 3:00 Complete max push ups
3:00 – 4:00 Rest
4:00 – 8:00 Set 2
8:00 – 12:00 Set 3
12:00 – 16:00 Set 4
Substitution
Shuttle Runs —-> 45 seconds of High Knees or High Knees to Lateral Shuffle or Skipping in Place
Push Ups —> Incline Push Ups OR Knee Push Ups
Backpack Option
EMOM 16 Minutes
Minute 1: 45 seconds of Backpack Shuttle Runs (don’t have to touch ground for shuttle run with backpack on)
Minute 2: 45 seconds of Box Step Ups (no backpack)
Minute 3: Max Backpack Floor Press – completing as floor press to match minimal
Minute 4: Rest
Scaled
EMOM 16 Minutes
Minute 1: 45 seconds of Standing Marches OR Step Jacks
Minute 2: 45 seconds of Step Up to Surface
Minute 3: Max Elevated Knee Push Ups
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: 45 seconds of Controlled Skipping in Place
Minute 2: 45 seconds of Box Step Up OR Lunge to Hip Extension
Minute 3: Max Incline Push Ups OR Knee Push Ups
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes x 3 sets
12 Pause Single Leg Dumbbell Hip Thrusts (each)*
*Pause for 2 seconds at the top
Athletes Notes
Demo Videos
Dumbbell Single Leg Hip Thrusts – these are similar to a glute bridge BUT they are going to be with a box behind your back AND with a pause at the top of the rep.
Pause for 2 seconds and focus on squeezing your glute at the top.
Flow
0:00 – 3:00 Complete 12 Pause Single Leg Dumbbell Hip Thrusts (left) then 12 Pause Single Leg Dumbbell Hip Thrusts (right), rest the remainder of time
3:00 – 6:00 Perform Set 2
6:00 – 9:00 Perform Set 3
Mayhem Moms
No modification
Minimal: Mr. Wizard’s World (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 45 seconds of Shuttle Runs (50ft)
Minute 2: 45 seconds of Box Step Ups (24″/20″)
Minute 3: Max Dumbbell Floor Press (2×50/35)
Minute 4: Rest
Score = Max Floor Press Reps ONLY
Athletes Notes
Scoring
We are only scoring the Max Reps of Floor Press ONLY. You can comment your rep count for the shuttle runs and box step ups in the score comment box.
Workout Strategy and Flow
Shuttle Run : stay moving for 45 seconds. You will go down 25ft and back 25ft. This is a great time to practice on your pivot/turn around in the shuttle run to see how you can make it smoother and faster.
Box Step Up : smooth and steady here. Find a rhythm and stick with it.
Dumbbell Floor Press : we really want to utilize the entire 60 seconds here since we get a full minute of rest after this. Think about making strategic breaks to allow for you to not reach failure. Remember you will end up having 4 minutes of straight dumbbell floor press (well…accumulated over the course of the 4 sets haha)
Whatever weight you select, you should be able to do at least 10-12 without stopping.
FLOW
0:00 – 1:00 Complete 45 seconds of shuttle runs, rest and transition in final 15 seconds
1:00 – 2:00 Complete 45 seconds of box step ups, rest and transition in final 15 seconds
2:00 – 3:00 Complete max Dumbbell Floor Press
3:00 – 4:00 Rest
4:00 – 8:00 Set 2
8:00 – 12:00 Set 3
12:00 – 16:00 Set 4
Substitution
Shuttle Runs —-> 45 seconds of High Knees or High Knees to Lateral Shuffle or Skipping in Place
Mayhem Moms
EMOM 16 Minutes
Minute 1: 45 seconds of Controlled Skipping in Place
Minute 2: 45 seconds of Box Step Up OR Lunge to Hip Extension
Minute 3: Max Dumbbell Floor Press OR Dumbbell Physioball Bench Press
Minute 4: Rest
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