CrossFit Modern – CrossFit

View Public Whiteboard

Prep: Warm-up (No Measure)

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 Rotation

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

20 90/90 + Progressions

5/side T-4 rotation in Lunge

Glutes activation:

10/10 Single Leg Hip Bridge

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

5 Diagonal Pulls

Specific:

10/4 Directions Walking Plank w/Block

10 DBs Shoulder Press Light

10 Ring Rows or 5 Strict Pull Ups

Skill: 20 Min to Perform: (AMRAP – Reps)

NOT A SUPERSET:

1. 4 sets x 1 Wallwalk + 10 Shoulder Taps or 30 sec Handstand Hold (rest 1 min b/n sets)

-then-

2. 4 sets x 25 ft (Plate Ladder) Handstand Walk or 30 sec Balance Hold No Wall (rest 1 min b/n sets)

-then-

3. 4 sets x 5 reps Parallel Pass Through (rest 1 min b/n sets)

Comp: Metcon (AMRAP – Rounds and Reps)

RX

4 x AMRAP 4 (rest 1 min b/n amraps)

10 Wallballs 30/20

6 C2B Pull Ups

9/6 cal Bike

—pick up where finished—

Intermediate

4 x AMRAP 4 (rest 1 min b/n amraps)

10 Wallballs 20/14

6 Pull Ups

9/6 cal Bike

—pick up where finished—

Scaled

4 x AMRAP 4 (rest 1 min b/n amraps)

10 Wallballs light

6 Ring Rows

9/6 cal Bike

—pick up where finished—

Power: 3-5 Rounds For Quality: (AMRAP – Rounds and Reps)

10 Wallballs (choose weight)

6 C2B Pull Ups/Ring Rows

9/6 cal Bike

—rest as needed—

Time cap 17

Burn: AMRAP 17 (AMRAP – Rounds and Reps)

10 Wallballs 20/14

6 Pull Ups/Ring Rows

9/6 cal Bike

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!