CrossFit Modern – At Home

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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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Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
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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.
 

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