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.