CrossFit Modern – At Home
Warm-up (Checkmark)
2 Rounds:
10 Ankle Circles (each side)
5 Donkey Kicks (each side)
5 Dynamic Squat Stretch
….Into….
3 Rounds at workout pace:
10 Line Hops or Single Unders
5 Towel Rows or Crush Grip Dumbbell Bent Over Row
5 Air Squats
10 FAST High Knees (L+R=1)
Demo Videos
Ankle Circles
Donkey Kick
Dynamic Squat Stretch
Line Hops OR Single Unders
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Air Squats
High Knees
Bodyweight Metcon
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Metcon (5 Rounds for time)
Ghost Pepper Bodyweight
5 Sets (each For Time):
30 Line Hops
15 Towel Rows or Banded Bent Over Rows
30 Air Squats
100m Sprint
-Rest 1:30 between sets-
“Backpack Option”
5 Sets (each For Time):
30 Hops over the backpack
15 Backpack Bent Over Row
30 Backpack Back Squat
100m Backpack Sprint
-Rest 1:30 between sets-
“M30 Scaled”
5 Sets (each For Time):
30 Object Toe Taps
15 Towel Rows
30 Squat to Chair
20 Second Step Jacks (little faster than usual)
-Rest 1:30 between sets-
“Mayhem Moms”
5 Sets (each For Time):
30 Slow and Controlled Line Hops
15 Towel Rows or Banded Bent Over Row
30 Air Squats
100m High Knees to Lateral Shuffle – this is meant to be faster than usual BUT I want you to go based off of feel.
-Rest 1:30 between sets-
*Workout Strategy & Flow*
These are meant to be FAST. Think about each set being faster and faster. The mindset should be “sprint!!!”
Line Hops – goal should be to keep moving the whole time. If you can go fast for these 30, that is awesome, but don’t let speed cause you to trip up
Towel Rows or Banded Bent Over Row – aim to do all 15 of these without stopping. Over 5 sets, these can start to add up so don’t let speed steal your form!
Air Squats – You know what I am going to say…..ideally these are done unbroken (like the rest of the set) but if you cannot do that for all 5 sets, then let’s aim for 2 sets of 15 each time.
SPRINT: PUSH yourself here. This is meant to be fast!!! You will get 1:30 to rest after.
Substitutions
Sprint —–> We can sub this 100m Sprint for a 20 second High Knees – aim to push yourself here more than you typically would.
Minimal Metcon
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Metcon (5 Rounds for time)
Ghost Pepper Minimal
5 Sets (each For Time):
30 Double Unders
15 Crush Grip Dumbbell Bent Over Rows (50/35)
30 Air Squats
100m sprint
-Rest 1:30 between sets-
“Mayhem Moms”
5 Sets (each For Time):
30 Slow and Controlled Line Hops
15 Crush Grip Dumbbell Bent Over Row
30 Air Squats
100m High Knees to Lateral Shuffle – this is meant to be faster than usual BUT I want you to go based off of feel.
-Rest 1:30 between sets-
*Workout Strategy & Flow*
These are meant to be FAST. Think about each set being faster and faster. The mindset should be “sprint!!!”
Double Unders – goal should be to keep moving the whole time. If you can go fast for these 30, that is awesome, but don’t let speed cause you to trip up. Do not attempt Double Unders in this workout if you cannot complete 20+ Unbroken Double Unders
Crush Grip Dumbbell Bent Over Row – aim to do all 15 of these without stopping. Over 5 sets, these can start to add up so don’t let speed steal your form!
Air Squats – You know what I am going to say…..ideally these are done unbroken (like the rest of the set) but if you cannot do that for all 5 sets, then let’s aim for 2 sets of 15 each time.
SPRINT: PUSH yourself here. This is meant to be fast!!! You will get 1:30 to rest after.
Substitutions
Double Unders ——> FAST Single Unders . If you are REALLY good at single unders and can push the pace here, let’s do 60. If you aren’t sure you can go fast on the jump rope, then we will do 45 Single Unders
Sprint —–> We can sub this 100m Sprint for a 20 second High Knees – aim to push yourself here more than you typically would.
Cool Down (Checkmark)
Time to lower the heart rate and shake out those legs:
2 Rounds
1 minute Light Jog
1 Minute Slow Walk
:30 Bottom of Squat Hold with Thoracic Rotation
Demo Videos
Bottom of the Squat Hold with Thoracic Rotation
Bonus Stretching (Checkmark)
1:00 Alternating Calf Stretch
1:00 Elevated Standing Hamstring Stretch (each side)
Demo Videos
Alternating Calf Stretch
Elevated Standing Hamstring Stretch
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