CrossFit Modern – At Home
Warm-up (Checkmark)
5:00 Clock
20 seconds of Marches
10 Hamstrings “Scoops” (total)
5 L-Crunches
5 Towel/Banded Rows or Crush Grip Dumbbell Bent Over Row
5 Box Step Ups (each)
Demo Videos
Marches
Hamstring Scoop
L Crunches
Towel Rows or Banded Bent Over Row or
Crush Grip Dumbbell Bent Over Row
Box Step Up
Bodyweight Metcon
()
Metcon (4 Rounds for reps)
Luck of the Irish Bodyweight
EMOM 16 Minutes (a.k.a 4 sets)
Minute 1: Max L-Crunches
Minute 2: Max Towel Rows or Banded Bent Over Rows
Minute 3: Max Box Jumps (24″/20″)
Minute 4: Rest
“Backpack Option”
EMOM 16 Minutes
Minute 1: Max Backpack L Crunches – holding backpack in hands
Minute 2: Max Backpack Bent Over Row
Minute 3: Max Backpack Chair Step Ups (24″/20″)
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes
Minute 1: Max Quarter Sit Ups
Minute 2: Max Towel Rows
Minute 3: Max Step Up to Surface (24″/20″)
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Modified L-Crunch
Minute 2: Max Banded Bent Over Row
Minute 3: Max Lunge to Hip Extension (:25 left, :25 right)
Minute 4: Rest
*Workout Strategy & Flow*
We have also seen this as a “4 sets” Fight Gone Bad Style Workout – Today I wrote it as an EMOM, it is essentially the same thing!
In workouts like this where you have max reps of a movement each minute, our goal is to move for :50 seconds of the minute without stopping. Then use the 10 or so seconds remaining for transition time. You do get an entire minute of rest built in. So that is exciting, don’t take it for granted.
L Crunches – Aim to touch those toes to make the rep complete, if your flexibility keeps you from being able to, then slightly bend your knees and reach as high as you can.
Towel Rows or Banded Bent Over Row – steady here. I want us to maximize the reps BUT not at the cost of our quality and form.
Box Jump – you can send it a little more here than the other rounds since you will get a full minute of rest after this.
Scoring
Score is set up for 4 sets of reps. You will combine the total reps you did for each set (l crunch reps + towel/banded row reps + box jump reps).
Substitutions
Box Jumps —-> you may sub these with Box Step Ups if you’re injured or unable to jump on the box due to space/making noise
Minimal Metcon
()
Metcon (4 Rounds for reps)
Luck of the Irish Minimal
EMOM 16 Minutes (a.k.a 4 sets)
Minute 1: Max Dumbbell L-Crunches (50/35)
Minute 2: Max Crush Grip Dumbbell Bent Over Rows (50/35)
Minute 3: Max Box Jumps (24″/20″)
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Modified L-Crunch – no dumbbell!!
Minute 2: Max Crush Grip Dumbbell Bent Over Row
Minute 3: Max Lunge to Hip Extension (:25 left, :25 right)
Minute 4: Rest
*Workout Strategy & Flow*
We have also seen this as a “4 sets” Fight Gone Bad Style Workout – Today I wrote it as an EMOM, it is essentially the same thing!
In workouts like this where you have max reps of a movement each minute, our goal is to move for :50 seconds of the minute without stopping. Then use the 10 or so seconds remaining for transition time. You do get an entire minute of rest built in. So that is exciting, don’t take it for granted.
Dumbbell L Crunch – disclaimer – please be very careful and have a towel or chalk nearby to be sure your hands are not too slippery. We want to protect your precious faces — Aim to touch those toes to make the rep complete, if your flexibility keeps you from being able to, then slightly bend your knees and reach as high as you can.
Crush Grip Dumbbell Bent Over Row – steady here. I want us to maximize the reps BUT not at the cost of our quality and form.
Box Jump – you can send it a little more here than the other rounds since you will get a full minute of rest after this.
Scoring
Score is set up for 4 sets of reps. You will combine the total reps you did for each set (l crunch reps + towel/banded row reps + box jump reps).
Substitutions
Dumbbell L-Crunch —-> perform L Crunches with NO weight
Box Jumps —-> you may sub these with Box Step Ups if you’re injured or unable to jump on the box due to space/making noise
Accessory
Ab Burner (Time)
4 Sets
Max Copenhagen Plank
– Rest 1:00 between sets-
Copenhagen Planks are great for core/obliques but also for working your adductor muscles. So expect to feel it there. (Quick anatomy lesson – that is your hip and groin muscles aka that inner part of your thigh)
Flow & Scoring
Set 1: Time for max hold on left arm
-rest 1:00-
Set 2: Time for max hold on right arm
-rest 1:00-
Set 3: Time for max hold on left arm
-rest 1:00-
Set 4: Time for max hold on right arm
Demo Videos
Full Copenhagen Planks
Substitutions
Half Copenhagen Planks
Side Plank
Bonus Stretching (Checkmark)
1:00 Seated QL Stretch (each side)
:30 Elbow to Floor Stretch (each side)
Demo Videos
Seated QL Stretch
Elbow to Floor Stretch
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