MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Active Samson
Romanian Deadlifts
Active Spidermans
Hang Muscle Cleans
Push-up to Down Dog
Strict Press & Reach
Samson Stretch
Good Mornings
Spiderman Stretch
Elbow Rotations
Push-up to Down Dog
Front Squats
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
This hero workout should take around 5-10 minutes to complete
To avoid extra work, break your deadlifts at 11, and your hang power cleans at 8 each round
Choose your barbell weight based off the Hang Power Cleans and/or Push Jerks
This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout
At Home
EQUIP: Metcon (AMRAP – Rounds and Reps)
WARM-UP
50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch Video
15 Glute Bridges
30 Seconds Cossack Squats Video
15 Air Squats
Demo
METCON
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
https://youtu.be/GtFHt79OqG0
This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
Taking short calculated breaks can sometimes allow you to move faster than bigger sets with a longer break
NONE: Metcon (AMRAP – Rounds and Reps)
WARM-UP
50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
METCON
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
Demo
https://youtu.be/GULkxND7ckk
This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
Taking short calculated breaks can sometimes allow you to move faster than bigger sets with a longer break