MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
1 Minute Bike
10 PVC Pass Throughs
10 Air Squats
:20 Second Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Power Clean Complex (On the 1:30 x 5 Sets:)
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
https://youtu.be/UASSJEZMPqw
Metcon
Metcon (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
50 Calorie Assault Bike
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
This big up and back chipper workout is designed to take about 15-20 minutes to complete
WALLBALLS
Choose a weight that allows you to complete 30+ reps unbroken when fresh
SINGLE DUMBBELL HANG CLEAN & JERK
Switch arms every 5 reps
Choose a weight that allows you to complete between 15-20 reps at a time
For the hang clean, you can swing the dumbbell between your leg like a kettlebell
On the jerk, you can push press or push jerk the weight overhead
SINGLE DUMBBELL BOX STEP-UPS
We’ll alternate legs every rep on the single dumbbell box step-ups
You can hold the dumbbell wherever is most comfortable for you
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=4guTyfZdNSQ
At Home
EQUIP: Metcon (Time)
WARMUP
1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
METCON
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
Part 1 of the workout is for time and begins on the 0:00
In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”
“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
Part 2 begins is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
AIR SQUAT HOPS
For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over the weight
A rep is counted every time the feet hit on the other side of the bell
NONE: Metcon (Time)
WARM UP
1 Minute Active Spidermans
40 Seconds Odd Object Deadlifts
1 Minute Frog Hops
40 Seconds Odd Object Russian Swings
1 Minute Mountain Climbers
40 Seconds Odd Object Push Press
METCON
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
STIMULUS
We’ll complete rounds of an Odd Object version of a popular Hero Workout in today’s two part workout
Part 1 of the workout is for time and begins on the 0:00
In this section, you’ll alternate between burpees and 1 round of “Odd Object DT”
“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
Part 2 is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
ODD OBJECT DT
There are several odd objects or objects other than a dumbbell that you can use for this workout:
Sandbag
Backpack
Medicine Ball
Slam Ball
Kettlebell