MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
WARMUP
6 Minutes For Quality
100 Meter Run
15 Barbell Romanian Deadlifts
10 Frog Hops
15 Barbell Bent Over Rows
Metcon
Metcon (Time)
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=A6-QSK1voL4
At Home
HOME: Metcon (Time)
WARMUP
6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)
METCON
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups
STIMULUS
The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
MODIFICATIONS:
RUN
500 Meter Row
25/18 Calorie Assault Bike
RUSSIAN SINGLE DUMBBELL SWINGS
21 Russian Kettlebell Swings
20 Single Arm Russian Dumbbell Swings
15 Kettlebell Swings
15 Box Jumps
15 Burpees
STRICT PULL-UPS
Reduce Reps
9 Banded Strict Pull-ups
9 Ring Rows
9 Inverted Rows
18 Odd Object Bent Over Rows
18 Single Arm Dumbbell Bent Over Rows (9 Each Side)
Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)
Expect this piece to take anywhere from 12-20 minutes to complete
After Party
Metcon (Time)
3 Giant Sets:
9 Double Dumbbell Single Legged Windmill (Left)
9 Double Dumbbell Single Legged Windmill (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges
Rest 2 Minutes Between Sets
“Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed
Control the down portion of each movement and squeeze your glutes hard at the top
Choose weights that are challenging, but ones that allow you to complete the set without stopping
You can use the same weights across or increase with each round