MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARMUP
30 Seconds Spiderman Stretch
30 Seconds Shuttle Runs
30 Seconds Mountain Climber
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
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:
400 Meter Run
9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees
400 Meter Run
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=8xYrykmoGKE
At Home
EQUIP: Metcon (Time)
WARMUP
30 Seconds Spiderman Stretch
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
METCON
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
STIMULUS
Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
MODIFICATIONS:
400 METER RUNS;
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS;
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/55 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs
DOUBLE DUMBBELL DEADLIFTS;
Single Dumbbell Deadlifts (15-12-9 Each Side)
Barbell Deadlifts
Odd Object Deadlifts
Kettlebell Swings
Slamballs
We expect this piece to take around 15-22 minutes to complete
After Party
Metcon (Time)
Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
We’ll alternate between strict handstand push-ups and bike calories
Any break of the strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty
Your score is the total time, including penalties, it takes to complete the listed work
There is a 20 minute time cap for this workout
STRICT HANDSTAND PUSH-UPS
If you have over 20 strict handstand push-ups unbroken when fresh, try to complete the workout as written
If you are below 20 reps, complete a variation or reduce the rep scheme
Some options for reducing reps are: 21-15-9, 15-12-9, or 12-9-6