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