MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Mins. for Quality
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
200m Run
Metcon
Metcon (Time)
21-18-15-12-9:
Pull-ups
Power Cleans (115/85)
Burpees
We’ll work through 75 reps at each movement in this descending rep scheme triplet
A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the barbell tight in the power clean, and pressing our bodies off the ground in the burpee
We expect this workout to take around 12-20 minutes to complete
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=kpEHQvs9Y5Y
At Home
EQUIP: Metcon (Time)
WARMUP
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags
30 Second Hollow Hold
30 Second Active Samson
METCON
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
All bodyweight movements today in this 3-round workout
This should take around 30-36 minutes to complete
STRICT PULL-UPS
The strict pull-ups will be the most muscularly demanding of all the movements
Choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
This works out to right around 8 reps on the minute
SIT-UPS
If you have an AbMat available, use it,
If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch
NONE: Metcon (Time)
WARM-UP
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags
30 Second Hollow Hold
30 Second Active Samson
METCON
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
All bodyweight movements today in this 3-round workout
This should take around 30-36 minutes to complete
ODD OBJECT ROWS
In the equipment version of this workout, 25 strict pull-ups were prescribed
Choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round
SIT-UPS
If you have an AbMat available, use it,
If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch