MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy-moderate pace)
-into-
6 min AMRAP
3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)
5 Deadbugs (each side)
5 Kip Swings
3-5 Strict Pullups
DOUBLE UNDER CHALLENGE
5 Minute AMRAP
**2. Workout Prep**
2 sets (add weight each set)
10m Double Dumbbell Front Rack Walking Lunge
4 Double Dumbbell Deadlifts
1 Bar Muscle Up
– rest 1:00 between sets –
Metcon
COMP: Metcon (Time)
50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar
-Rest 2:00-
100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar
-Rest 2:00-
150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar
Target time each set: 3:30-4:30 minutes
Time cap each set: 7 minutes
Double Dumbbell Front Rack Walking Lunge: Athletes will perform this movement with two dumbbells. The dumbbells must be held on the shoulders. The “front rack” term denotes that a full grip must be maintained around the handles at all times while lunging. This is the same standard typically seen in the Open and should be practiced in class. The dumbbells can be rested on the shoulders vertically or horizontally.
FIT: Metcon (Time)
50’ Double Dumbbell Front Rack Walking Lunge (35s/25s)
20 Double Dumbbell Deadlifts (35s/25s)
8 Bar Muscle Ups OR 24 Chest to Bar
Rest 2:00
100’ Double Dumbbell Front Rack Walking Lunge (35s/25s)
-into-
2 Rounds:
10 Double Dumbbell Deadlifts (35s/25s)
4 Bar Muscle Ups OR 12 Chest to bar
Rest 2:00
150’ Double Dumbbell Front Rack Walking Lunge (35s/25s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (35s/25s)
2 Bar Muscle Ups OR 4 Chest to Bar
Target time each set: 3:30-4:30 minutes
Time cap each set: 7 minutes
Double Dumbbell Front Rack Walking Lunge: Athletes will perform this movement with two dumbbells. The dumbbells must be held on the shoulders. The “front rack” term denotes that a full grip must be maintained around the handles at all times while lunging. This is the same standard typically seen in the Open and should be practiced in class. The dumbbells can be rested on the shoulders vertically or horizontally.
BURN: Metcon (Time)
50’ Walking Lunge
20 Kettlebell Sumo Deadlifts (53/35)
10 Jumping Pull Ups
Rest 2:00
100′ Walking Lunge
2 Rounds:
15 Kettlebell Sumo Deadlifts (53/35)
8 Jumping Pull Ups
Rest 2:00
150 Walking Lunge
5 Rounds:
10 Kettlebell Sumo Deadlifts (53/35)
6 Jumping Pull Ups
KB Sumo Deadlifts – Use a single KB in a sumo (wide feet) stance. Grip KB with both hands and stand up with proper Deadlift technique.
Jumping Pull Ups – see video. Use a box or stack plates to a height that allows you to get your chin over the bar.