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
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (185/135)
• 5 minutes on and 5 minutes off in these fast paced intervals
• The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease
• As the reps decrease, the load will increase
• Since these are 5 minute AMRAPs, you’ll move back to the bike if you finish the front squats
• The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes
• Your score is the lowest rounds and reps total of the three intervals
At Home
EQUIP: Metcon (Time)
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs
5 Inchworm to Push-ups
Demo video
METCON
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
25-20-15-10-5: Strict Pull-Ups
Demo video
• Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.
• Score for this workout will be total time of completion
• Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
• Always prefer planned breaks over forced breaks
• Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts
NONE: Metcon (Time)
WARM-UP
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs (broom stick, pipe, mop, etc)
5 Inchworm to Push-ups
METCON
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
50-40-30-20-10: “Odd-Object” Rows
Demo Video
https://youtu.be/YmMnAeWgIZs
STIMULUS
• Work flow for this workout is Sit-Ups – Push-ups – Odd object row(OOR)
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 OOR
Round two will be 40 Sit-ups, 40 push-ups, 20 OOR etc.
• Score for this workout will be total time of completion
• Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
• Always prefer planned breaks over forced breaks
• Set up your add-object weight that would allow for 10+ unbroken reps
• Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts