MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Back Squat (Tempo Back Squat On the 1:30 x 5 Sets)
1 Tempo Back Squat
1 Back Squat
Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat
The first rep has a tempo – the second does not
The Tempo: 5 Seconds Down + 5 Seconds Up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=43LZurAPumk
At Home
HOME: Metcon (AMRAP – Rounds and Reps)
WARMUP
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
METCON
AMRAP 12:
10 Burpees
25 Double Unders
STIMULUS:
Over this 12 minute workout, you can expect to complete around 8-12 rounds
This means rounds will last anywhere between 1:00-1:30
BURPEES
Chest and thighs make contact with the floor
Reach full extension at the top with a small
clap and some air under the feet
You can jump up or step up out of the burpee
DOUBLE UNDERS
The rep number on each round is designed to
be very small
Choose a double under variation or rep number that can ideally be completed unbroken
MODIFICATIONS:
DOUBLE UNDERS
Reduce Reps
50 Single Unders
30 Seconds of Practice
25 Double Taps
50 Line Hops