Announcements
MAY CHALLENGE..
Run a “Marathon”
Accumulate 24.2 miles leading up to MURPH on May 27 and complete your marathon with your 2 mile MURPH run.
You can use the 1 mile running course laid out on the whiteboard or map your own course.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
Dumbbell Warmup
*Each Side (With 1 Light Dumbbell): *
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
Mobility
Warm-up (No Measure)
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute Each Side
Weightlifting
Metcon
COMP: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (55/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (55/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (55/35)
5 Burpee Box Jumps (24/20″)
FIT: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (35/20)
15 Burpee Box Step-ups (20″)
20 Dumbbell Snatches (35/20)
10 Burpee Box Step-ups (20″)
10 Dumbbell Snatches (35/20)
5 Burpee Box Step-ups (20″)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1,000 Meter Row Buy-in
Directly Into…
20 Alternating Dumbbell Snatches
10 Dumbbell Burpees
Extended Work
Romanian Deadlift (5 x 5 )
This lift starts with bar at hip level with a “clean grip”. Your shoulders should be back behind the bar, chest up, your back remains flat, and your knees just slightly bent. This will be your starting position. (Hang Position)
Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, your shoulders back and let the bar slide down your legs. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided!
At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall, keeping weight in your heels. Complete the lift standing tall with shoulders behind the bar.
Build to a heavy set of 5 Romanian Deadlifts adding weight each set.
Overhead Walking Lunges
Complete 50 reps.
(45/25)