200424

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes for Quality:

3 KB Deadlifts

6 Push-ups

9 KB Goblet Squats

12 Hollow Rock

15 Double Unders

Performed with Light KB

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

: Barbell Cycling 3PC+1Th (Build to a heavy complex)

3 Power Cleans

1 Thruster
The complex is designed to be completed unbroken with ‘touch and go’ power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders
Over the 15 minutes, you can expect to complete around 4-6 rounds

BARBELL MOVEMENTS

Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete the 15 thrusters within 2 sets

DOUBLE UNDERS

The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=_PSxkHVDkQM

At Home

EQUIP: Metcon (AMRAP – Rounds and Reps)

WARMUP

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups

4 Push-ups

8 Air Squats

METCON

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
For the first 10 minutes of the workout you’ll complete this triplet workout weighted.

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

NONE: Metcon (AMRAP – Rounds and Reps)

WARM UP

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank