CrossFit Modern – At Home
Warm-up (Checkmark)
5:00 Clock
5 Big Arm Circles (5 forward and 5 backward)
5 Dynamic Squat Stretch
5 1 and 1/4 Air Squat
15 Line Hops or Single Unders
1 Wall Walk*
*Complete the version you plan to do in the workout
Demo Videos
Big Arm Circles w/Explanation
Dynamic Squat Stretch
1 and ¼ Air Squat
Line Hops or Single Unders
Wall Walk
()
Bodyweight Metcon
()
Metcon (Time)
St. Paddy’s Day Bodyweight
For Time:
10-20-30-40-50
Air Squats
Line Hops
1-2-3-4-5
Wall Walks
“M30 Scaled”
For Time:
10-20-30-40-50
Squat to Chair
Object Toe Taps s
6-12-18-24-30
Bear Crawl Alternating Shoulder Taps (TOTAL)
“Mayhem Moms”
For Time:
10-20-30-40-50
Air Squats
Slow and Controlled Line Hops
4-8-12-16-20
Wide leg Pike Shoulder Taps (TOTAL)
*Workout Strategy & Flow*
Here we go. A fun for time workout. This one will be mentally tough because the reps are increasing as the workout goes on.
FLOW = 10 Air Squats, 10 Line Hops, 1 Wall Walk, 20 Air Squats, 20 Line Hops, 2 Wall Walks, 30 Air Squats, 30 Line Hops, 3 Wall Walks, 40 Air Squats, 40 Line Hops, 4 Wall Walks, 50 Air Squats, 50 Line Hops, 5 Wall Walks
Air Squats – if you know you can complete 50 unbroken under fatigue, then to optimize your time here you need to have the game plan to do all air squat sets unbroken
Line Hops – these are honestly just an annoying part of the workout that you HAVE to do. So stay steady, focus on your breathing and use it as a chance to shake the legs out and arms out before you head to the wall. This is also a good time to get your mind right before the wall walks, especially as you get to the higher numbers.
Wall Walk – this is going to be good y’all. Think of it as a chance to practice your wall walk/inverted skills under fatigue. Because as the workout goes on and you get more tired, you have to do MORE wall walks. With that being said, be smart. Rest at the bottom of your wall walk when needed. Don’t go to failure…..but challenge yourself 🙂
Substitutions
Wall Walks
Whether you don’t have the space or you aren’t comfortable to go fully upside down yet here are your sub options (from hardest to easiest):
Alternating Shoulder Taps on Wall 4 total for every 1 Wall Walk
Elevated Box Walks – 1 for 1 Wall Walk
Elevated Box Shoulder Taps 4 total for every 1 Wall Walk
Wide leg Pike Shoulder Taps 4 total for every 1 Wall Walk
Bear Hover Alternating Shoulder Taps 6 total for every 1 Wall Walk
Minimal Metcon
()
Metcon (Time)
St. Paddy’s Day Minimal
For Time:
10-20-30-40-50
Air Squats
Double Unders
1-2-3-4-5
Wall Walks
“Mayhem Moms”
For Time:
10-20-30-40-50
Air Squats
Slow and Controlled Line Hops
4-8-12-16-20
Elevated Box Shoulder Taps (total)
*Workout Strategy & Flow*
Here we go. A fun for time workout. This one will be mentally tough because the reps are increasing as the workout goes on.
FLOW = 10 Air Squats, 10 Double Unders, 1 Wall Walk, 20 Air Squats, 20 Double Unders, 2 Wall Walks, 30 Air Squats, 30 Double Unders, 3 Wall Walks, 40 Air Squats, 40 Double Unders, 4 Wall Walks, 50 Air Squats, 50 Double Unders, 5 Wall Walks
Air Squats – if you know you can complete 50 unbroken under fatigue, then to optimize your time here you need to have the game plan to do all air squat sets unbroken
Double Unders – these are going to be easy at first and get harder as it goes on. Your shoulders WILL get fatigued from this and could effect your wall walks. Only complete these if you can do 25+ double unders unbroken under fatigue. If not, complete the single under sub below
Wall Walk – this is going to be good y’all. Think of it as a chance to practice your wall walk/inverted skills under fatigue. Because as the workout goes on and you get more tired, you have to do MORE wall walks. With that being said, be smart. Rest at the bottom of your wall walk when needed. Don’t go to failure…..but challenge yourself 🙂
Substitutions
Double Unders —-> 2x Single Unders (20,40,60,80,100)
Wall Walks
Whether you don’t have the space or you aren’t comfortable to go fully upside down yet here are your sub options (from hardest to easiest):
Alternating Shoulder Taps on Wall 4 total for every 1 Wall Walk
Elevated Box Walks – 1 for 1 Wall Walk
Elevated Box Shoulder Taps 4 total for every 1 Wall Walk
Wide leg Pike Shoulder Taps 4 total for every 1 Wall Walk
Bear Hover Alternating Shoulder Taps 6 total for every 1 Wall Walk
Accessory
Turkish Get-ups & Curls (3 Rounds for weight)
3 Sets
3 Dumbbell Turkish Get Ups (each side)
10 Crush Grip Dumbbell Bicep Curls
– Rest 1:00 between sets-
Bodyweight
3 sets of
5 Bodyweight Turkish Get Up (each side)
15 Towel Bicep Curls
-Rest 1:00 between sets-
Score
Weight used for Dumbbells each set
Demo Videos
Dumbbell Turkish Get Up
Crush Grip Dumbbell Bicep Curl
Focus on GOOD quality movement here for those Turkish Get Ups.
Bonus Stretching (Checkmark)
2 Minute – Calves & Traps
:30 Calf Stretch (left)
:30 Calf Stretch (right)
:30 Trap Stretch (left)
:30 Trap Stretch (right)
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