MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Easy Row
Active Samson
Knuckle Drags
Moderate Row
Active Spidermans
Bodyweight Good Mornings
Faster Row
Push-up to Down Dog
Russian Baby Makers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Romanian Deadlift (1×5)
Spend 10 a 15 minutes working up to a heavy set of 5 unbroken RDLs. Goal of 5 sets which gives you plenty of rest between sets.
Demo video
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
• The 1,000 meter row serves as a buy-in to the 3 round triplet that follows
• This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters
• Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9
• We expect this workout to take 12-20 minutes to complete
At Home
EQUIP: Metcon (Time)
For Quality
60 Second Jog
6 Inchworms
6 DB Strict Press
6 Broad Jumps
40 second Jog
4 Inchworms
4 DB Strict Press
4 Broad Jumps
20 second Jog
2 Inchworms
2 DB Strict Press
2 Broad Jumps
Demo video
METCON
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
Demo video
https://youtu.be/35p4xliVzLk
• In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds
• Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters
• Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell
NONE: Metcon (Time)
WARM-UP
For Quality
60 Second Jog
6 Inchworms
6 DB Strict Press
6 Broad Jumps
40 second Jog
4 Inchworms
4 DB Strict Press
4 Broad Jumps
20 second Jog
2 Inchworms
2 DB Strict Press
2 Broad Jumps
Demo video
METCON
5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”
STIMULUS
• In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds
• Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters
• Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets
• For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving