CrossFit Modern – At Home

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Warm-up (No Measure)

5:00 Clock

10 Cat Cows

5 Push Up to Downward Dogs

5 No Push Up Burpee (aka Up Downs)

5 Sit Ups

30 seconds of Jumping Jacks OR High Knees

Demo Videos

Cat Cow

Push Up to Downward Dog w/Explanation

Up Downs

Sit Ups

Jumping Jacks OR High Knees

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Bodyweight + Minimal: “Ciders Mulling, Turkeys Turkeying, Yams are Yamming” (8 Rounds for reps)

8 Rounds for Reps

30 seconds of Burpees

30 seconds of Rest

30 seconds of Sit Ups

30 seconds of Rest

Athletes Notes

Workout Strategy and Flow

This one is gonna be sweaty and have little down time. Trust me the 30 seconds of rest are going to fly by!!

The key here is going to be going at a sustainable pace! You know yourself best, so know how to push but also at what your max sustainable pace is for 16 minutes of these movements.

Flow

0:00 – 0:30 Complete as many burpee reps as you can

0:30 – 1:00 Rest

1:00 – 1:30 Complete as many sit ups as you can

1:30 – 2:00 Rest

2:00 – 2:30 Complete round 2 of burpees

2:30 – 3:00 Rest

3:00 – 3:30 Complete round 2 of sit ups

3:30 – 4:00 rest

….repeat until you have done 8 rounds (this will be 16 minutes!)

Backpack Option

8 Rounds for Reps

30 seconds of Backpack Lateral Burpees

30 seconds of Rest

30 seconds of Backpack Sit Up

30 seconds of Rest

Scaled

8 Rounds for Reps

30 seconds of Elevated Up Down with Jump

30 seconds of Rest

30 seconds of Quarter Sit Ups

30 seconds of Rest

Mayhem Moms

8 Rounds for Reps

30 seconds of Modified Burpee or Elevated Knee Drive Burpee

30 seconds of Rest

30 seconds of Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning

30 seconds of Rest

Cool Down (No Measure)

1 Minute Easy Walk

Into

:30 Scorpion Stretch Hold (left)

:30 Scorpion Stretch Hold (right)

:30 Seal Stretch

:30 Leaning Child’s Pose (left)

:30 Leaning Child’s Pose (right)

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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!