MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Performed with a Single Light Kettlebell:
Farmers Carry (30 Seconds Each Side)
Front Rack Carry (30 Seconds Each Side)
Overhead Carry (30 Seconds Each Side)
Kettlebell Deadlifts
Kettlebell High Pulls
Russian Kettlebell Swings
Goblet Squats
Single Arm Strict Press (30 Seconds Each Side)
Full Kettlebell Swings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Shoulder Press
Also known as strict press. See notes under push press.
Push Press
• We have about 15 minutes to build to heavy singles in both of these pressing movements
• Let’s try to spend about 6 – 7 minutes building up to each
• The strict press doesn’t have a very high ceiling, so that one will go fairly quickly
• We can aim to complete around 4 sets of each movement within these 6 minute windows
• This work out to a set every 1:30
Metcon
Metcon (Time)
21-18-15-12-9:
Sumo Deadlift High Pulls (75/55)
Push Press (75/55)
• A nice thing about this workout is that we alternate between a total body pull movement and a total body press movement
• This gives one muscle group a break while the other works and allows us to maintain bigger sets and a little more intensity
• Because the barbell comes back to the ground on every rep of the Sumo Deadlift High Pull, let’s try and strategically break more there than on the push press
• If you can break the SDLHP into several sets, it allows you to catch your breath AND go big on the push press
At Home
EQUIP: Metcon (AMRAP – Rounds and Reps)
WARM UP
Warmup Set 1
20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees
Performed With Lighter Weight
Warmup Set 2
10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees
Demo video
METCON
AMRAP 18:
60 Double-Unders (120 singles)
30 Dumbbell Reverse Lunges
15 Reverse Burpees (scale – regular burpee)
Demo video
https://youtu.be/zoPW9QUxcTM
• Using a single dumbbell in this longer AMRAP workout
• Dumbbell will be held with both hands across the chest for these reverse lunges
• Pick a weight that you can complete the 30 alternating lunges in one unbroken set
• Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
NONE: Metcon (AMRAP – Rounds and Reps)
WARM-UP
Warmup Set 1
20 Line Hops
10 Alternating Reverse Lunges
5 Reverse Burpees
Performed With No Weight
Warmup Set 2
10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees
Demo video
METCON
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
• Using an Odd Object in this longer AMRAP workout
• For line hops, let’s choose a line or set down a piece of tape to jump from side to side
• Odd-Object will be held with both hands across the chest for these reverse lunges
• Pick a weight that you can complete the 30 alternating lunges in one unbroken set