MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
200m Run
:30 Seconds Push-up to Down Dog
:30 Seconds Russian Kettlebell Swings (Light Weight)
10 Scap Pu – Strict PU – Workout Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
The flow of the workout is designed to help you maintain intensity – as we move from a lower-body pull to an upper-body pull to primarily a total body push
We expect this piece to take around 12-20 minutes to complete
Choose a distance that takes under 9 minutes to complete
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=jQLitAGNUxk
At Home
EQUIP: Metcon (Time)
WARM-UP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
METCON
For Time:
3 Mile Run
Every 3 Minutes:
9 Burpees + 21 Air Squats
STIMULUS
DESCRIPTION
Going longer in today’s running focused workout
We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
Make sure to wear a watch so you know when these 3-minute intervals arrive
This workout will likely last 30+ minutes
In order to achieve the right stimulus, let’s cap this workout at 40 minutes
BURPEES + AIR SQUATS
These 30 total reps should take between 1:00-1:30 to complete
This gives you at least 1:30-2:00 to make progress on your runs
Reduce the reps as needed to complete the work in that amount of time
MODIFICATIONS
RUN
6k Row
12k Bike