MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Light Row
400 Meter Moderate Run
2 Rounds:
30 Seconds Samson Stretch
30 Seconds Cossack Squats
30 Seconds of Air Squats
30 Seconds of Banded Pull Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run
GENERAL
We’ll work with a light-moderate weight barbell in this descending rep scheme workout
After completing each round of squat snatches, you’ll head out the door for a 200 meter run before returning to the barbell for one less rep than the previous round
Record your time after finishing the final 200 meter run
We expect this workout to take around 10-15 minutes to complete
SQUAT SNATCH
The weight on the barbell should be a load that you could complete for at least 9-12 unbroken squat snatches when fresh
Within the workout, you should be able to complete some sets of ‘touch and go’ reps
If you’re on the fence, go with a lighter weight to stay moving
At Home
EQUIP: Metcon (Time)
WARM-UP
400 Meter Moderate Run
2 Rounds:
30 Seconds Samson Stretch
30 Seconds Cossack Squats
30 Seconds of Air Squats
METCON
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run
STIMULUS
Rounds begin every 5 minutes
You’ll complete the three stations for time and rest whatever time remains until the next round begins
Rounds begin on the 0-5-10-15-20
Record your time following the second 200-meter run
Your score is the slowest of the 5 rounds
We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest
BURPEES
These are standard burpees requiring chest to floor, a small clap overhead, and air under the feet
You can jump up or step up out of the burpee