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
Bodyweight Warmup
30 Seconds Each:
Air Squats
Hollow Hold
Box Step-ups
Air Squats
Arch Hold
Lateral Box Step-ups
Metcon
Metcon (Time)
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
This workout should take between 20-30 minutes to complete
WALLBALLS
Choose a weight that allows you to complete at least sets of 10 within the workout
BOX JUMPS
These are standard box jump, so stand to full extension on top of the box
TOES TO BAR
Choose a rep number or variation here that allows you to complete the 20 reps in 1:30 or less
At Home
EQUIP: Metcon (Time)
WARM-UP
2-3 Sets
10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run
2-3 Sets
15 Banded Good Mornings*
30 Second Front Plank
*Use broomstick, band, or no equipment
METCON
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
STIMULUS
Complete a 1-mile run, then the full reps of the couplet, then another 1-mile run to finish things out
For the couplet, layout goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thrusters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
etc.
This is a long grind of a workout, we expect this workout to take 25-35 Minutes
The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
Going bigger than you’re accustomed to every once in a while can help reset your expectations of a certain movement and push your fitness and mentality forward
NONE: Metcon (Time)
WARM-UP
2-3 Sets
10 Odd-Object Press
20 Air Squats
200m Run
2-3 Sets
15 Banded Good Mornings*
30 Second Front Plank
*Use broomstick, band, or no equipment
METCON
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run
STIMULUS
Complete a 1-mile run, then the full reps of the couplet, then another 1-mile run to finish things out
For the couplet, layout goes:
10 Odd-Object Thrusters
10 Burpees
9 Odd-Objecl Thrusters
9 Burpees
8 Odd-Object Thrusters
8 Burpees
etc.
This is a long grind of a workout, we expect this workout to take 25-35 Minutes
The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
Going bigger than you’re accustomed to every once in a while can help reset your expectations of a certain movement and push your fitness and mentality forward