MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3-4 Rounds:
200 Meter Row
15 Russian Kettlebell Swings
9 Kettlebell Romanian Deadlifts
6 Inchworms
Completed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Stamina Squats: 1 Front + 3 Back (EMOM X 10)
1 Front Squat
3 Back Squats
Barbell Loaded at 67% of 1RM Front Squat
Metcon
Metcon (Calories)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
Following all the work on the barbell, you’ll complete max calories on the rower with whatever time remains
Your score is the total number of calories accumulated over the three rounds
BARBELL MOVEMENTS
As the rounds on the barbell decrease, the weight on the barbell will increase
Choose your barbell weights based of the following recommendations:
1st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
The limiting movement on the barbell will likely be the hang power snatches
HOME GYM VIDEO OVERVIEW
At Home
EQUIP: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
WARMUP
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
METCON
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
STIMULUS
After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
We’ll score using [Rounds + Reps]
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
NONE: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
METCON
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
STIMULUS:
After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
We’ll score using [Rounds + Reps]
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps