MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

-into-

8 min AMRAP

5 DB Deadlifts (each side – touch between feet)

4 DB Snatches (build in weight – build across)

5 Tempo Air Squats (3 seconds down/fast up)

4 Broad Jump

**2. Workout Prep**

3 sets

5 Air Squats

2 Dumbbell Snatch (build up to workout weight)

Metcon

COMP: Metcon (Time)

For Time:

75 Air Squats

50 Alternating Dumbbell Snatches (55/35)

75 Air Squats
Target time: 7-9 minutes

Time cap: 12 minutes

DO NOT DROP THE DUMBBELL UNTIL IT IS BELOW YOUR WAIST!

Make sure you hit proper depth on the squat AND stand all the way up at the top!

Do not sacrifice proper technique for speed.

FIT: Metcon (Time)

For Time:

75 Air Squats

50 Alternating Dumbbell Snatches (35/25)

75 Air Squats
Target time: 7-9 minutes

Time cap: 12 minutes

DO NOT DROP THE DUMBBELL UNTIL IT IS BELOW YOUR WAIST!

Make sure you hit proper depth on the squat AND stand all the way up at the top!

Do not sacrifice proper technique for speed.

Weightlifting

Double DB Bench Press

4 x 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Can use KBs if the DBs are not heavy enough

Single Arm DB Kickback

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.