CrossFit Modern – At Home
Warm Up (No Measure)
2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
10 Single Leg Calf Raises (each)
5 Samson Lunges (each)
….into….
2 Rounds of
60 second Run
30 second Line Hop or Single Under Crossovers
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Samson Lunges
Single Leg Calf Raises
Line Hops or Crossovers
Bodyweight Metcon
()
Bodyweight: Out of the Box (3 Rounds for distance)
3 sets
AMRAP 5 Minutes
75 Line Hops
32 Bodyweight Walking Lunges
In remaining time complete Max Distance Run
-rest 3:00 between sets-
Athletes Notes
Score
Only scoring the max distance run meters here 🙂
Workout Strategy and Flow
Line Hops : stay focused here. Aim to just keep jumping until you hit 75, but if you need to take a planned break at the halfway point, do that. Whatever is going to allow you to get to the run fastest, because that is the part that counts.
Bodyweight Walking Lunge : Walk it out!! Focus on gently tapping that back knee to the ground and standing tall into the next lunge. If you need to split this up into 11-11-10 or 18-18 that’s great, just be sure you keep your rest to only 2-3 seconds.
Run: challenge yourself here. We are only scoring the run AND you get 3 minutes to rest and recover after words. You should be completing at a high intensity, but it should not be an all out sprint.
Substitution
RUN:
If weather prevents you from running outside, complete this as Shuttle Run . Scoring: every 5 reps of 50ft shuttle runs (down 25ft and back 25ft) is equal to 100m.
If you are here looking for an alternative because you are “bad” at running, I still want you to run today. I don’t care if you are at the bottom of the leaderboard or if you feel you are the slowest. It is ultimately YOU vs. YOU. and the only way to improve YOUR running abilities is to run.
If injury prevents you from running or shuttle running, then complete High Knees to Lateral Shuffle . Note: 1 rep is double high knees, shuffle down, double high knees, shuffle back. Score every 10 reps as 100m.
Scaled
3 sets
AMRAP 5 Minutes
75 Object Toe Taps
32 Wall Assisted Step Back Lunges
In remaining time complete Max Standing Marches (score every 20 reps (L+R=1) as 100m
-rest 3:00 between sets-
Mayhem Moms
3 sets
AMRAP 5 Minutes
75 Slow and Controlled Line Hops
32 Bodyweight Split Squat (half on each)
In remaining time complete Max Distance Run – if you can run, do it. If not scale to controlled High Knees to Lateral Shuffle . 1 rep is double high knees, shuffle down, double high knees, shuffle back. Score every 10 reps as 100m
-rest 3:00 between sets-
Minimal Metcon
()
Minimal: Out of the Box (3 Rounds for distance)
3 sets
AMRAP 5 Minutes
75 Single Under Crossovers
32 Single Dumbbell Walking Lunges (50/35)
In remaining time complete Max Distance Run
-rest 3:00 between sets-
Athletes Notes
Score
Only scoring the max distance meters here 🙂
Workout Strategy and Flow
Crossovers : have fun with this movement. It’s okay to trip up, especially if it is newer, but focus on trying not to trip more than once or twice in a set. If you do, then switch over to single unders for the remainder of the set.
Reminder for How to Count Single Under Crossovers
Single Dumbbell Walking Lunge : you may hold the dumbbell any way you would like to! With this only being one dumbbell you should feel confident in your movement here, where it isn’t really slowing you down much. Complete this as either 11-11-10 or 18-18 with a quick 3-5 second break between to shake out the legs
Run: challenge yourself here. We are only scoring the run AND you get 3 minutes to rest and recover after words. You should be completing at a high intensity, but it should not be an all out sprint.
Substitution
CROSSOVERS
Scale the rep count down if needed. It should take you no more than 60 seconds to complete this part. I want you to feel challenged by the crossover movement though. So a challenge is good, but a roadblock movement is not good.
Scale to 150 Single Unders if needed
RUN:
If weather prevents you from running outside, complete this as Shuttle Run . Scoring: every 5 reps of 50ft shuttle runs (down 25ft and back 25ft) is equal to 100m.
If you are here looking for an alternative because you are “bad” at running, I still want you to run today. I don’t care if you are at the bottom of the leaderboard or if you feel you are the slowest. It is ultimately YOU vs. YOU. and the only way to improve YOUR running abilities is to run.
If injury prevents you from running or shuttle running, then complete High Knees to Lateral Shuffle .
Mayhem Moms
3 sets
AMRAP 5 Minutes
75 Slow and Controlled Line Hops
32 Dumbbell Split Lunge (half on each)
In remaining time complete Max Distance Run – if you can run, do it. If not scale to controlled High Knees to Lateral Shuffle .
-rest 3:00 between sets-
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold
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