MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Ankle Rocks (30 Seconds Each Side)
Lateral Squat Hold (30 Seconds Each Side)
Squat Hold
Slow Air Squats
Lateral Squats
Wall Squats
30 Seconds Each
Push-up Plank Hold (Top)
Active Spidermans
Alternating Shoulder Taps
Active Twisted Cross
Inchworm to Push-ups
Hollow Hold
Push-up Plank Hold (Bottom)
Push-up to Down Dog
Weightlifting
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
• This benchmark works the full body and allows us to maintain intensity becuase we continuously rotate between an upper body pull, an upper body push, and a lower body push
• We’re ideally choosing rep schemes and variations that allow athletes to complete rounds in 1:00-1:30
• This works out to somewhere between 13-20 rounds over the 20 minutes
• It is helpful to have something to keep track of your rounds like poker chips or marks on a whiteboard
At Home
EQUIP: Metcon (Time)
Warm up
3 Sets
1 Minute Jog
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
Warm Up Demo video
METCON
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
Metcon Demo video
https://youtu.be/YCylYGXWcW0
• Working through 2 different movements in this conditioning piece
• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
• No need to extend the hips fully on our burpees today
• Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
• DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
• When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
• Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
• Your score will be however long it takes you to finish 100 DB Clean and Jerks
• Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
NONE: Metcon (Time)
WARM-UP
3 Sets
10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Odd-Object
10 Odd-Object Ground to Shoulder
10 Odd-Object Press
5 Push-ups
Demo video
METCON
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
STIMULUS
• Working through 2 different movements in this conditioning piece
• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
• No need to extend the hips fully on our burpees today
• Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
• Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
• Let’s set up our Odd-Object weight to something that would allow you to do 20+ reps when fresh
• When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
• Continue to move through the two movements until you’ve completed 100 ground to shoulder
• Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
• Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps