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.

https://youtu.be/f4IvOKZVPCY

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