CrossFit Modern – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Kneeling T-4 rotation

5/side Foam Roller Rolls Out

5 Banded (yellow mini band on wrists) Foam Roller Rolls Out

20 90/90 + progression

5/side T-4 rotation in Lunge

5 Kneeling Thoracic Mobilization Elbows on Bench

Glutes activation (with mini band below the knees):

10/Side Step

10 Monster Walk

10/Leg Standing Firehydrant

10 Air Squats w/Mini Band on Ankles Arms Behind the Head

Shoulder Mobilization – mini band on the wrists, back on the wall or post.

Specific:

8 Raises Of The Wall or Bench (2×2.5/5lbs plates each arm, block b/n knees, weight on stomach)

Empty Barbell Warm Up:

2 Snatch Grip Deadlift

2 Hip Muscle Snatch

2 Overhead Squats

—rest a minute—

2 Snatch Pulls

2 Squat Snatches

—rest&repeat if needed—

Modern Showdown ‘Winter Madness’

3 Events

M+F – random choice

RX and Intermediate

1: Weightlifting In CrossFit (AMRAP – Rounds and Reps)

2: Finish It Fast (Time)

3: Synchro Duet (AMRAP – Rounds and Reps)

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!