200501

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each:

Easy-Moderate-Hard Bike

Push-up to Down Dog

Russian Kettlebell Swings (Light Weight)

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Box Squats (2 Box Squats EMOM X 10 )

All Sets at 65% of 1RM Back Squat

Box Height Just Below Parallel

The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position

Metcon

Metcon (Time)

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24/20)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike
You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints

Your score is the slowest of the 6 rounds

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=jnsdge21hMg

At Home

EQUIP: Metcon (Time)

WARMUP

5 Minutes For Quality

5 Push-up to Down Dog Video

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders

METCON

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Single Arm Alternating Dumbbell Squat Cleans
STIMULUS

DESCRIPTION

Working through 3 movements in this up and back chipper style workout

We expect this piece to take around 12-18 minutes to complete

NONE: Metcon (Time)

WARMUP

5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders