MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
Metcon
Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (35/20)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (35/20)
21 Over-and-Back Dumbbell Hops
6 Devils Press (35/20)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (35/20)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (35/20)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (35/20)
A new round starts every 5 minutes in this interval workout (0-5-10-15)
You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
The order of the dumbbell movements flip flops in rounds 3 and 4
Record your time for each of the 4 rounds – as your score is the total of these times added together
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=JHt39rB10cE
At Home
HOME: Metcon (4 Rounds for time)
WARMUP:
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
METCON:
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
A new round starts every 5 minutes in this interval workout (0-5-10-15)
You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
The order of the dumbbell movements flip flops in rounds 3 and 4
Record your time for each of the 4 rounds – as your score is the total of these times added together
MODIFICATIONS:
OVER-AND-BACK DUMBBELL HOPS
42 Double Unders
42 Line Hops
42 Double Taps
42 Mountain Climbers (21 Each Leg)
65 Single Unders
THRUSTERS
12 Single Arm Dumbbell Thrusters
12 Goblet Thrusters
12 Medicine Ball Squat Clean Thrusters
12 Wallballs
12 Odd Object Thrusters
24 Jumping Air Squats
Barbell Thrusters (95/65)
CLEAN AND JERKS
Single Arm Dumbbell Clean and Jerks
Odd Object Clean and Jerks
Barbell Clean and Jerks (95/65)
DEVIL’S PRESS
Single Arm Devil’s Press
Burpee Box Jumps
Burpee Broad Jumps
Barbell Power Snatch (95/65)