MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
Hip Halo
-into-
4 min AMRAP
3 Double DB Sntach (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)
**2. Workout Prep**
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over
Metcon
COMP: Metcon (Time)
Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate intensity. Today’s workout consists of three different variations – all with the same amount of volume. 20 Devil’s Press, 40 DB Thrusters, and 60 Burpee Box Jump Overs.
Athletes can pick any of the three variations that they would like
CHOOSE WISELY!
FIT: Metcon (Time)
Option 1:
20 Rounds
1 Devils Press (35s/20s)
2 Dumbbell Thrusters (35s/20s)
3 Burpee Box Jump Over or step overs (24/20)
Option 2:
10 Rounds
2 Devils Press (35s/20s)
4 Dumbbell Thrusters (35s/20s)
6 Burpee Box Jump Over or step overs (24/20)
Option 3:
5 Rounds
4 Devils Press (35s/20s)
8 Dumbbell Thrusters (35s/20s)
12 Burpee Box Jump Over or step overs (24/20)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate intensity. Today’s workout consists of three different variations – all with the same amount of volume. 20 Devil’s Press, 40 DB Thrusters, and 60 Burpee Box Jump Overs.
Athletes can pick any of the three variations that they would like
CHOOSE WISELY!
Accessory Work
Metcon (No Measure)
Advanced:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *