MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Bike Warmup
1 Minute Seconds Easy
1 Minute Seconds Easy-Moderate
1 Minute Seconds Moderate
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30 SecondsEach Side)
Glute Bridge Walkouts
Plank Hold Single Leg Extensions (30 Seconds Each Side)
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Stamina Squats: 1 Front + 3 Back (EMOM X 10)
1 Front Squat
3 Back Squats
Barbell Loaded at 63% of 1RM Front Squat
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
Your score is the slowest of the 5 rounds
Rounds should take less than 4 minutes to complete so you have at least 1 minute to rest
At Home
EQUIP: Metcon (AMRAP – Rounds and Reps)
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Run
10 PVC Pass Throughs
5 Inchworm to Push-ups
*Use broomstick, band, rake etc.
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
https://youtu.be/A1GnumRvmiw
STIMULUS
Find a rhythm and keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Paced correctly, strict pull-ups should be the only movement we break up today
SUBS FOR PULL-UPS
Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups
NONE: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
STIMULUS
Find a rhythm and keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Set up your odd-object weight to be a heavy and challenging weight
This should be the only movement we find ourselves needing to break