CrossFit Modern – At Home
Skill Work Warm Up (Checkmark)
3 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of High Knees
15 seconds of Butt Kicks
Demo Videos
Standing Marches
High Knees
Butt Kicks
Skill Work Part A (Time)
25-50-100-50-25
Unbroken Single Unders
-rest 2:00-
Then immediately start Part B
**Repeat from April 18, 2023
**See Workout Prep Notes for bodyweight options
Athletes Notes
Time Cap:
Capping you at 6 minutes so you can move on to Part 2 and the main workout 🙂
Scoring
The total time it takes you to complete Part A from first 25 single unders to last 25 single unders.
Workout Strategy and Flow
Single Unders:
1) Yes, you must stop between each number + reset
2) Yes, they MUST be unbroken. If you mess up on rep 49, you have to start back at 1 for that set.
Still complete these as single unders – even if you are a “master” at double unders. It is always good for the brain to take us back to the basics and then Part B we get to switch our brain over to the more advanced movement.
Bodyweight Options
25-50-100-50-25
Unbroken Line Hops
-rest 2:00-
Then immediately start Part B
M30 Scaled
25-50-100-50-25
Step Jacks Part B will have Object Toe Taps
Mayhem Moms
I am giving you a couple options depending on how you feel with your pelvic floor
Option 1:
25-50-100-50-25
Standing Marches (L+R=1) – Get that heart rate up. and get prepped to do Part B will have Slow and Controlled Line Hops
Option 2:
10-15-20-15-10
Modified Tuck Jump . Part B will have Slow and Controlled Line Hops
Option 3: (likely the most advanced on the pelvic floor)
25-50-100-50-25
Skater Side Jumps Part B will have Slow and Controlled Line Hops
Skill Work Part B (AMRAP – Reps)
Take 3 Minutes to establish your Max Set of Unbroken Double Unders
**Repeat from April 18, 2023
Athletes Notes
Scoring
Only score your biggest set of UNBROKEN Double Unders.
So if you attempted 4 sets during the 3 minutes and they were: 30, 80, 60, 75. Then your score = 80! Be smart & take time between your attempts and recollect yourself physically and mentally
Workout Strategy and Flow
Double Unders
If you don’t feel super consistent with double unders, use this 3 minutes to practice.
If you love double unders, use this as a chance to aim for a new PR.
If you hit a PR on set 1 and do a HUGE set. Then you can do just 1 attempt and call it a day. You don’t have to work the whole 3 minutes.
You can try as many times as you want in the 3 minute window! But please note the scoring is ONLY for your biggest max set so I advise to take some time between to catch your breath and regroup mentally
Bodyweight Option
Take 3 Minutes to establish your Max Set of Unbroken Line Hops , Plate Hops or Jumping Jacks
M30 Scaled
Take 3 Minutes to establish your Max Set of Unbroken Step Jacks
Mayhem Moms
Take 3 Minutes to establish your Max Set of Unbroken Slow and Controlled Line Hops
Bodyweight Metcon
()
Baked Potato Bodyweight and Minimal (5 Rounds for reps)
5 Sets (30 Sec Per Movement)
Mountain Climbers
Alternating Leg V-Ups
Flutter Kicks
Sit Ups
-Rest 1 minute between sets-
Athletes Notes
Scoring
5 Sets: TOTAL reps from all movements
Mountain Climbers = L+R=1
Flutter Kicks = L+R=1
Example: Score 1 = Mountain Climber Reps + Alternating Leg V Up Reps + Flutter Kicks Reps + Sit Up Reps +
Be sure to have a whiteboard, paper, notebook, phone close by so you can keep track of your score the best you can. I realize this is a lot to remember in the moment.
Workout Strategy and Flow
LET’S GOOOO. This is another core burner workout. Going to be PERFECT especially for those of you that did yesterday’s workout and your booty and legs are sore!
Today it’s up to you how many that you complete, you have 30 seconds in each movement. Move steady and try to keep moving the whole time. If you need to take breaks, take a quick break and get right back to it.
Flow
0:00 – 0:30 : Mountain Climber
0:30 – 1:00 : Alternating Leg V-Up
1:00 – 1:30 : Flutter Kicks
1:30 – 2:00 : Sit Ups
2:00 – 3:00 : COMPLETE REST
repeat for 4 more sets.
M30 Scaled AND Mayhem Moms
5 Sets (30 Sec Per Movement)
Modified Mountain Climber OR Elevated Mountain Climbers
Modified Alternating Leg V Ups OR Seated Toe Taps
Modified Flutter Kick
Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
-Rest 1 minute between sets-
Bonus Stretching (Checkmark)
1:00 Alternating Calf Stretch
1:00 Seal Stretch
Demo Videos
Alternating Calf Stretch
Seal Stretch
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