MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
30 Seconds Single Unders
30 Seconds Samson Stretch
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
High Hang Snatch + Hang Snatch + Snatch (Every :90 seconds X 5 Sets)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch
The pauses are for 1 second in the bottom catch position of each rep
The 3 reps are designed to be completed without dropping the bar
High Hang: Pockets
Hang: 1 Inch Above Knee
Snatch: Floor
These 5 sets will take place on a running clock (0:00 – 8:00)
Metcon
Metcon (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 7 Wallballs (20/14)
Every minute on the minute, you’ll complete 7 wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 7 wallballs
Your score is the total time it takes you to complete the 3 stations
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=3DM9btj-EHQ
At Home
HOME: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
METCON
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
STIMULUS
Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
Your score at the end of 15 minutes is total rounds + reps completed
The intended range for scores on this workout is 3+ to 4+ rounds
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Alternate arms every rep for a total of 10 each side
Both heads of the dumbbell should touch the ground on each rep
You can change hands on the floor or in mid-air
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
With a single dumbbell locked out overhead, you’ll alternate legs each rep
Switch arms at the 10 rep mark and continue to alternate legs each rep
DOUBLE UNDERS
Choose a number or variation that allows you to clear this station in roughly 45 seconds
MODIFICATIONS:
SINGLE DUMBBELL ALTERNATING POWER
SNATCHES
20 Odd Object Ground to Overhead
20 Slamballs
20 Box Jumps
SINGLE DUMBBELL OVERHEAD REVERSE
LUNGES
20 Jumping Lunges
20 Odd Object Reverse Lunges
20 Bodyweight Reverse Lunges
DOUBLE UNDERS
Reduce Reps
60 Single Unders (1.5x)
45 Seconds of Double Under Practice
20 Over-and-Back Dumbbell Hops
40 Line Hops
40 Double Taps