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