CrossFit Modern – At Home
Warm-up
5:00 Clock
30 Line Hops or Single Unders
5 Dynamic Squat Stretch
5 X-Jumps (with no jump) or 3 Single Dumbbell Hang Snatch (each arm)
*after 5:00: Minimal, perform 3 Dumbbell Hang Snatch with workout weight (2 dumbbells)
Demo Videos
Line Hops OR Single Unders
Dynamic Squat Stretch
X-Jump No Jump OR Single Dumbbell Hang Snatch
Double Dumbbell Hang Snatch
Bodyweight Metcon
()
Metcon (Time)
BMW Bodyweight
For Time:
75 Line Hops
25 X-Jumps with no Jump
150 Line Hops
25 X-Jumps with no Jump
75 Line Hops
“M30 Scaled”
For Time:
75 Object Toe Taps or Step Jacks
25 Object Alternating Hang Snatch
150 Object Toe Taps or Step Jacks
25 Object Alternating Hang Snatch
75 Object Toe Taps or Step Jacks
“Mayhem Moms”
For Time:
75 Slow and Controlled Line Hops
25 X-Jump No Jump
150 Slow and Controlled Line Hops
25 X-Jump No Jump
75 Slow and Controlled Line Hops
*Workout Strategy & Flow*
Aiming to see how fast we can go here.
Line Hops : Aim to keep a steady pace here. The 150 may be tough to go unbroken on – so stop around 75 if you need to and take a 3-5 second break.
X-Jump No Jump : We are doing the regular X-Jumps but because of the amount of line-hops we have today, there will not be a jump required. Instead, think of just mimicking that Dumbbell Snatch. Still want an explosive movement in the hips to stand us all the way up.
Minimal Metcon
()
Metcon (Time)
BMW Minimal
For Time:
75 Double Unders
15 Dumbbell Hang Snatch (2×50/35)
150 Double Unders
15 Dumbbell Hang Snatch (2×50/35)
75 Double Unders
“Mayhem Moms”
For Time:
75 Slow and Controlled Line Hops
25 Double Dumbbell Hang Snatch OR 40 Single Dumbbell Hang Snatch
150 Slow and Controlled Line Hops
OR 40 Single Dumbbell Hang Snatch
75 Slow and Controlled Line Hops
*Workout Strategy & Flow*
Aiming to see how fast we can go here. It’s going to get GRIPPY.
Double Unders : Aim to keep a steady pace here. The 150 may be tough to go unbroken on – so it may be wise to take a planned break at 75 if you need to and only rest for 3-5 seconds.
Double Dumbbell Hang Snatch : Alright, we need a BIG hip drive on these. 15 of them is going to be tough doing unbroken, especially after our grip is going to be fatigued. So plan to do 2 sets each time. (perhaps 8 and 7!)
Substitutions:
Double Unders —–> If you cannot do 50 double unders unbroken consistently then I would like you to do Single Unders for this workout to keep the intended stimulus.
Today the Single Unders reps will be 100,200,100. Again typically do 2x the amount of double unders BUT I am really trying to save your calves from any unnecessary injury from extreme overuse 🙂
Accessory
Flutter Kicks (3 Rounds for weight)
3 sets:
30 Crush Grip Dumbbell Flutter Kick (L+R=1)
-Rest as needed between sets
“Bodyweight Option”
3 Sets:
50 Flutter Kicks (L+R=1)
-Rest as needed between sets-
Demo Videos
Crush Grip Dumbbell Flutter Kicks
Cooldown/Mobility
100 Seated QL Stretch (each side)
1:00 Pancake Stretch
1:00 Alternating Calf Stretch
Demo Videos
Seated QL Stretch
Pancake Stretch
Alternating Calf Stretch
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