CrossFit Modern – CrossFit

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Warm-up (No Measure)

General:

4 min Row/ Bike or Run

-into-

6 min AMRAP

5 Muscle Cleans (empty bar)

5 Front Squats (empty bar)

5 Hang Power Cleans (empty bar)

5 Up Downs

8 Lateral Hops Over Bar

Clean

Every 1:30 x 8

1 Hang Clean High Pull

1 Hang Power Clean

1 Front Squat

-reset-

1 Squat Clean

all sets done at 55-65% of 1RM

Workout (AMRAP – Reps)

Habanero

RX’d

12 min AMRAP

1-3-5-7-9….

Power Cleans (135/95)

Front Squats (135/95)

Burpee Over Bar

RX+

12 min AMRAP

1-3-5-7-9….

Power Cleans (155/105)

Front Squats (155/105)

Burpee Over Bar

Intermediate

AMRAP 12 Minutes

1-3-5-7-9….

Power Cleans (95/65)

Front Squats (95/65)

Burpee Over Bar

Scaled

AMRAP 12 Minutes

1-3-5-7-9….

Dumbbell Power Cleans (light)

Dumbbell Front Squats (light)

Up Downs

Target number of reps: 108+ reps (finish the round of 11)

Minimum number of reps before scaling: 75 reps (finish the round of 9)

Large Class Option (Time)

Teams of 2 (1:1)

AMRAP 12 Minutes

1-2-3-4-5-6-7-8-9-10….

Power Cleans (135/95)

Front Squats (135/95)

Burpee Over Bar

-Partner 1: Odd rounds (1-3-5..)

-Partner 2: Even rounds (2-4-6..)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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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!