MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Dumbbell Hops
30 Seconds Goblet Squats (Light Weight)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Pausing Front Squat + Thruster Complex (Every :90 seconds X 5 Sets)
1 Pausing Front Squat
1 Front Squat
1 Thruster
Start at 50% of 1RM Front Squat and build from there.
2 second pause
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
There is no rest between these 3-round couplets
Looking for the 6 total rounds to take around 15-22 minutes to complete
Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
Choose a kettlebell weight that allows you to complete the 21 swings with 1 break
Choose a thruster weight that allows you to complete the 15 reps with 1-2 breaks
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=91Bp6T85Ojo
At Home
EQUIP: Metcon (Time)
WARM-UP:
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Dumbbell Hops
30 Seconds Goblet Squats (Light Weight)
METCON
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
STIMULUS
Sfran” is a variation of the popular workout “Fran”
With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
However, since the workout alternates between a total body press and an upper-body pull, we’ll be able to keep the intensity relatively high
We expect this piece to take around 8-12 minutes to complete
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thruster
Odd Object Thruster
Single Dumbbell Thruster (Split Reps Between Arms)
Medicine Ball Squat Clean Thruster
Barbell Thruster
3x Squat Jumps
STRICT PULL-UPS
2x Odd Object Rows
Barbell Bent Over Rows
Single Arm Bent Over Row (Full Reps Each Side)
Dumbbell Rows From Push-up Position
Inverted Row V
Ring Rows
Banded Strict Pull-ups
Reduce Reps