CrossFit Modern – At Home
Warm-up (Checkmark)
5:00 Clock:
:30 High Knees to Jumping Jacks
5 Touch Touch Stretches with 2 second pause at bottom
5 Bodyweight RDLs or 3 Suitcase Dumbbell Deadlifts (each)
5 X-Jumps or 3 Single Dumbbell Hang Power Cleans (each)
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
Demo Videos
High Knees to Jumping Jacks
Toe Touch Stretch
Bodyweight RDL OR Single Arm Dumbbell Suitcase Deadlift
X-Jumps OR Single Dumbbell Hang Power Clean
Pike Push Up OR Single Dumbbell Push Press
Minimal – we are warming up with a single dumbbell but the workout will be with DOUBLE dumbbells 🙂
If you have access to lighter dumbbells, you can perform:
6 Dumbbell Deadlifts (lighter than workout)
6 Dumbbell Hang Power Cleans (lighter than workout)
6 Dumbbell Push Press (lighter than workout)
each round of the warm up.
Bodyweight Metcon
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Metcon (AMRAP – Rounds and Reps)
“Hey You Guys!!!” Bodyweight
AMRAP 10 Minutes
12 Bodyweight RDLs or Banded Good Mornings
9 Jumping Lunges (L+R=1)
6 Pike Push Ups OR Banded Strict Press
Scoring: Rounds + Reps
Workout Strategy and Flow
AMRAP = As many rounds and reps as possible
We only have 10 minutes here so let’s aim to be moving for the ENTIRE 10 minutes.
Bodyweight RDL or Banded Good Mornings – don’t think about doing these at a fast speed, rather think about just moving unbroken through the 10 reps. You can “make up time” on the other 2 movements.
Jumping Lunge – left leg + right leg is 1 rep
Pike Push Up or Banded Strict Press
Substitutions
Pike Push Ups —–> 6 Pike Shoulder Taps (L+R =1) OR Plank Shoulder Taps (L+R =1)
Backpack Option
AMRAP 10 Minutes
12 Backpack Deadlifts
9 Backpack Hang Power Cleans
6 Backpack Shoulder to Overhead
M30 Scaled
AMRAP 10 Minutes
12 Bodyweight RDL Wall Tap
9 Wall Assisted Step Back Lunges (L+R=1)
6 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
AMRAP 10 Minutes
12 Bodyweight RDL or Banded Good Mornings
9 Bodyweight Split Squat (each leg)
6 Pike Shoulder Taps (L+R =1) OR Plank Shoulder Taps (L+R =1)
Minimal Metcon
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Metcon (AMRAP – Rounds and Reps)
“Hey You Guys!!” Minimal
AMRAP 10 Minutes
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Push Press (2×50/35)
Scoring: Rounds + Reps
Workout Strategy and Flow
This is essentially Dumbbell DT but rather than doing 5 Rounds for Time, we are giving you all 10 minutes to complete as many rounds as possible.
If you know your DT time, it is possible to gage how many rounds you may be able to get in these 10 minutes.
Watch my Minimal Overview Video where I give specific dumbbell tips to ensure that you don’t do more reps than necessary. (this tip is extremely helpful as it may not be something you have thought about before)
Dumbbell Deadlift
Double Dumbbell Hang Power Clean – can be done with dumbbells on inside or outside of the legs, whatever is most comfortable
Dumbbell Push Press
YOU MUST USE THE SAME DUMBBELL WEIGHTS FOR THE ENTIRE COMPLEX. Due to the nature of how we want this workout to be completed, you cannot switch out dumbbells for the movements. If your limiting factor is your push press, then you will use the push press dumbbell weights for the deadlifts and the hang power cleans.
Mayhem Moms
AMRAP 10 Minutes
12 Elevated Sumo Dumbbell Deadlifts
9 Double Dumbbell Hang Power Clean
6 Seated Dumbbell Strict Press
Accessory
Crush Grip Dumbbell Upright Row (3 Rounds for weight)
3 sets:
12 Crush Grip Dumbbell Upright Row
-Rest 1:00 between sets-
Scoring: Rounds + Reps
Demo Videos
Crush Grip Dumbbell Upright Row
Bodyweight Option
3 sets:
12 Bodyweight Upright Row
-Rest 1:00 between sets-
Bonus Stretching (Checkmark)
1:00 Toe Touch Stretch
:30 Seated QL Stretch (each side)
:30 Leaning Tricep Stretch (each side)
Demo Videos
Toe Touch Stretch
Seated QL Stretch
Leaning Tricep Stretch
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