200509

MobTown CrossFit – CrossFit

Warm-up

RUNNING LINE DRILLS (No Measure)

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

Warm-up

BARBELL WARM-UP (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Metcon

Metcon (Time)

10 Rounds For Time:

200 Meter Run

1 Power Snatch (155/105)

3 Bar Muscle-ups

5 Strict Handstand Push-ups
While 10 rounds seem on the longer side, the work taking place inside the gym has very small reps, which allows you to clear them fast and maintain intensity

The balance of weightlifting, gymnastics, and cardio makes this a well-rounded workout

We expect this piece to take around 15-20 minutes to complete

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=Eft4EDk7ljM

At Home

HOME: 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

Single Dumbbell Warmup:

30 Seconds Each Side

Performed with Lighter Weight:

Deadlift

Hang Power Clean

Front Squat

Strict Press

METCON

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters

200 Meter Run
STIMULUS

The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster

This is one of the most effective movements out there, as it requires us to work through a very large range of motion

After each round of clusters, you’ll complete a 200 meter run

We expect this workout to take around 15-20 minutes to complete

DOUBLE DUMBBELL CLUSTERS

Single Dumbbell Clusters

Barbell Clusters

Medicine Ball Squat Clean Thrusters

Squat Clean Wallballs

Odd Object Clusters