MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row Warmup
2 Minute Row
30 Seconds Each
To Low Box:
Alternating Box Facing Step-ups
Down Dog
Lateral Box Step-ups (30 Seconds Each Leg)
To Higher Box:
Alternating Box Facing Step-ups
Ankle Rocks on Box
Lateral Box Step-ups (30 Seconds Each Leg)
30 Seconds Each
Active Spidermans
Inchworms
Up Dog
Mountain Climbers
Frog Hops
Slow Burpees
Metcon
Metcon (Time)
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders
Working on the medium-long side for this cardio focused chipper workout
We expect this workout to last between 15-20 minutes
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this movement in 2 minutes or less
BURPEE BOX JUMPS
Stand to full extension on top of the box
You can jump or step out of the burpee, but should jump up to the box
Face the box in the burpee
At Home
EQUIP: Metcon (Time)
WARM-UP
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges
1 Minute Row
1:00 Hollow Rocks
1 Minute Row
1 Minute Glute Bridge Walkouts
1 Minute Row
1 Minute Sit-Ups
METCON
For Time:
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
https://youtu.be/6K-hLH1QSjw
STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Chip away at the double unders and sit-up movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
NONE: Metcon (Time)
WARM-UP
8 Minutes Straight
1 Minute line-Hops
1 Minute Glute Bridges
1 Minute line-hops
1:00 Hollow Rocks
1 Minute line-hops
1 Minute Glute Bridge Walkouts
1 Minute line-hops
1 Minute Sit-Ups
METCON
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the line hops and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon
SUBS
Run
50-40-30-20-10 Box Jumps/Stair Jumps
20 x 10m Shuttle Runs
STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Chip away at the line hops and sit-up movements in manageable chunks
Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
Gymnastics
Metcon (No Measure)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups