CrossFit Modern – At Home

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Warm-up (Checkmark)

4 Rounds

25ft High Knees

25ft Butt Kicks

50ft Lateral Shuffle

50ft Jog

50ft. Bear Crawl

3 Elbow to Floor Lunge Stretch (each side)

6 Air Squats or 3 Dumbbell Hang Squat Clean

Demo Videos

Bear Crawl

Elbow to Floor Stretch with Rotation

Air Squats OR Dumbbell Hang Squat Clean

If you don’t have the space to do the workout as written then do

10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks

Bodyweight Metcon

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Metcon (4 Rounds for reps)

Kauai Bodyweight

4 Sets:

AMRAP 3 Minutes

10 25ft Shuttle Runs

100ft Bear Crawl or 50ft Handstand Walk

Max Air Squats

– Rest 1:00 between sets-

“M30 Scaled”

4 Sets:

AMRAP 3 Minutes

:50 Standing Marches

20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Max Squat to Chair

-Rest 1:00 between sets-

“Mayhem Moms”

4 Sets:

AMRAP 3 Minutes

:50 Skater Side Jumps

50ft left, Lateral Bear Hover 50ft right OR 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Max Air Squats

-Rest 1:00 between sets-

*Workout Strategy & Flow*

Total Clock today will be 15 Minutes

Remember AMRAP = As many rounds/reps as possible in 3 minutes

Flow

0:00-3:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many air squats as you can.

3:00-4:00: Complete rest

4:00-7:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many air squats as you can.

7:00-8:00: : Complete rest

8:00-11:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many air squats as you can.

11:00-12:00: : Complete rest

12:00-15:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many air squats as you can.

DONE

NOTE: YOUR SCORE WILL ONLY BE THE # OF AIR SQUATS YOU GET EACH ROUND.

Shuttle Run : We want to move FAST here. Down 25ft is 1 rep, back 25ft is 2 reps…and so on.

Bear Crawl OR Handstand Walk – If you plan to do handstand walks, you should be able to do at least 25ft unbroken.

Air Squats : CRANK THESE OUT.

Use your rest to shake those legs out!!

Substitutions

Shuttle Run —–> :50 Skater Side Jumps

Bear Crawl—-> 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Minimal Metcon

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Metcon (4 Rounds for reps)

Kauai Minimal

4 Sets:

AMRAP 3 Minutes

10 25ft Shuttle Runs

100ft Bear Crawl or 50ft Handstand Walk

Max Dumbbell Hang Squat Cleans (2×50/35)

– Rest 1:00 between sets-

“Mayhem Moms”

4 Sets:

AMRAP 3 Minutes

:50 Skater Side Jumps

50ft left Lateral Bear Hover then 50ft right Lateral Bear Hover OR 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Max Dumbbell Hang Squat Clean

-Rest 1:00 between sets-

*Workout Strategy & Flow*

Total Clock today will be 15 Minutes

Remember AMRAP = As many rounds/reps as possible in 3 minutes

Flow

0:00-3:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many Dumbbell Hang Squat Cleans as you can.

3:00-4:00: Complete rest

4:00-7:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many Dumbbell Hang Squat Cleans as you can.

7:00-8:00: : Complete rest

8:00-11:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many Dumbbell Hang Squat Cleans as you can.

11:00-12:00: : Complete rest

12:00-15:00: Complete 10 25ft Shuttle Runs, 100ft Bear Crawl and in the remaining time do as many Dumbbell Hang Squat Cleans as you can.

DONE

NOTE: YOUR SCORE WILL ONLY BE THE # OF AIR SQUATS YOU GET EACH ROUND.

Shuttle Run : We want to move FAST here. Down 25ft is 1 rep, back 25ft is 2 reps…and so on.

Bear Crawl OR Handstand Walk – If you plan to do handstand walks, you should be able to do at least 25ft unbroken.

Dumbbell Hang Squat Clean : CRANK THESE OUT. The weight you select should allow for at least 5 at a time if not more. Use those hips to pop the dumbbells up and then drop underneath them into that squat.

Be sure you are using your rest to shake those legs out!!

Substitutions

Shuttle Run —–> :50 Skater Side Jumps

Bear Crawl—-> 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Accessory

Planks (Checkmark)

3 Sets

15 Side Plank Knee to Elbow – Right

15 Side Plank Knee to Elbow – Left

1:00 Plank

– Rest 1:00 between sets –

Demo Videos

Side Plank Knee to Elbow

Plank

Bonus Stretching (Checkmark)

1:00 Couch Stretch (each leg)

:30 Standing/Elevated Hamstring Stretch (each leg)

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