MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Weightlifting
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)
• The running distance and barbell weight are both designed to be on the moderate side
• We expect this workout to take around 20 minutes to complete
POWER CLEANS
• The barbell weight today should be a weight you can ‘touch and go’ for 12+ reps
• Within the workout, you’ll likely opt for either singles or a mix or ‘touch and go’ and singles
At Home
EQUIP: Metcon (Time)
WARM UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
Demo video
METCON
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS (scale – dB front squats)
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
Demo video
• You’ll complete the 3 listed movement for 5 total rounds
• Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
• Single Arm Dumbbell Overhead Squats can be a very limited movement for many
• Two different dumbbells may be used to tackle both movements with intended stimulus
• Let’s treat the run as somewhat of a buy-in
• The workout isn’t necessarily “won” there
• It is “won” by thriving on the snatches and overhead squats
• A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
• Your score is total time of completion
NONE: Metcon (Time)
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)
Demo video
METCON
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
STIMULUS
• You’ll complete the 3 listed movement for 5 total rounds
• Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
• Let’s treat the run as somewhat of a buy-in
• The workout isn’t necessarily “won” there
• It is “won” by thriving on the ground to overhead and the squats
• A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
• Your score is total time of completion