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CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3:00 Bike, Row , or Run

2 Sets:

20 Mini Band Lateral Steps

10 Alt. Squat Thoracic Rotations

5/5 BB Single Leg RDLs

3-4 Zombie Front Squats (Pause @bottom)

Specific

3 Sets (light building)

2 Low Hang Muscle Cleans

2 Tall Cleans

2 Front Squats

Clean Complex

Build to a Heavy Complex (14:00)

3 Cleans (SQUAT) + 5 Front Squats

-into-

6:00 to Complete

3x 3 Cleans (SQUAT) + 5 Front Squats @90% of Heavy Complex.

The cleans DO NOT have to be “tough n go”.

When you drop, make sure you reset and the set up is “perfect” for you. Be patient going into your triple extension.

On the front squats, hold and knock those bad boys out.

Make Me Feel (AMRAP – Rounds and Reps)

RX

AMRAP 15

12/10 Cal Echo Bike

10/8 S.HSPU

6 DB Thrusters (50/35)

Intermediate

AMRAP 15

12/10 Cal Echo Bike

10/8 HSPU

6 DB Thrusters (35/25)

Scaled

AMRAP 15

10 Cal Echo Bike

8 Pike Push-Ups or H.R Push-Ups

6 DB Thrusters (light DB)

ROW OPTION

RX: 20/15

Int: 18/16

Scld: 12/10

If the class is small enough for everyone to use a bike, do so. Using the rower changes the stimulus of the workout.

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us? 714.276.8660

On the south east side of long beach, on Studebaker road east of Cal state long beach.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class! 

Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us?
714.276.8660

 

On the south east side of long beach, on Studebaker road east of Cal state long beach.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!