MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
1 Power Clean + 1 Squat Clean + 1 Jerk (1 Set of the Complex Every :90 Seconds)
1 Power Clean + 1 Squat Clean + 1 Jerk
On the 1:30 x 6 Sets, 2 waves:
1 Hang Squat Clean
1 Squat Clean
1 Split Split Jerk
Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
Metcon
Metcon (Time)
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=8yHaPVmcHv4
At Home
HOME: Metcon (Time)
WARMUP
6 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats
METCON
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round
STIMULUS:
There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
After each round on the dumbbell, you’ll complete 50 double-unders
There is no rest between the first couplet and the second
We expect this piece to take around 10-16 minutes to complete
DUMBBELL MOVEMENTS:
We’re looking to use one dumbbell weight for both movements
This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
On the power cleans, only one head of the dumbbell has to touch the floor on each rep
If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight
DOUBLE UNDERS:
Choose a number or variation here that takes around 1 minute to complete
MODIFICATIONS:
DOUBLE UNDERS
Reduce Reps
75 Single Unders (1.5x)
60 Seconds of Double Under Practice
25 Over-and-Back Dumbbell Hops
50 Line Hops
50 Double Taps
DUMBBELL FRONT SQUATS
Single Arm Dumbbell Front Squats
Goblet Squats (Kettlebell or Dumbbell)
Odd Object Goblet Squats
Barbell Front Squats
2x Jumping Squats (42-30-18)
DUMBBELL POWER CLEANS
Single Arm Dumbbell Power Cleans
Odd Object Ground to Shoulder
Single Dumbbell Russian Swings
Barbell Power Cleans