MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Single Unders

Down Dog

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

20 Seconds Each

Performed with Light Medicine Ball:

Deadlifts

Foot Taps to Ball

Ground to Overhead

Squats to Balls

Slams

Squats with Medicine Ball

Russian Twists

Sit-ups

Weightlifting

Back Squat (OTM X 10)

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

Metcon

Metcon (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)
• This all bodyweight couplet opens up for the all weightlifting couplet that follows

• There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

• Your score is the total time it takes to complete both parts

• We expect this workout to take around 15-20 minutes to complete

At Home

NONE: Metcon (AMRAP – Rounds and Reps)

WARM-UP

5 Rounds:

5 Russian Baby Makers Video

10 shuttle runs or 300-400m run

10 Push-ups

METCON

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”
STIMULUS

Goal is 5+ rounds

The main thing to consider today is how to attack the burpees, this is likely where people will get held up.

EQUIP: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

5 Russian Baby Makers

5 out and back (10 total) Shuttle runs or 300-400m run

10 push-ups

Demo video

https://youtu.be/Hgwi9cWtDvE

METCON

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

Demo video

https://youtu.be/-27K6Trq3jY
Goal is 5+ rounds

The main thing to consider today is how to attack the burpees, this is likely where people will get held up.