MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Resistance Band Warmup
30 Seconds
Pass Throughs
Pull Aparts
High Pulls
Good Mornings
Lateral Walks
Front Squats
Overhead Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Weightlifting
Snatch (15 Minutes to build to a heavy single Snatch)
This is not a Power Snatch. In a Snatch, the weight is received below parallel.
Heavy is relative for the day and should be read as ‘the heaviest load that athletes can still lift with good technique’
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
At Home
EQUIP: Metcon (3 Rounds for time)
WARM-UP
2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
METCON
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single-Arm Squat Clean Thrusters
Demo
Cindy vs Sindee
https://youtu.be/vu1YHH3gyCo
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and Wodify will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all-out sprints, rather repeats at about 85-90% of your max effort
Power Cleans and squat clean thrusters will alternate each rep
1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
NONE: Metcon (3 Rounds for time)
WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
METCON
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
Metcon demo
https://youtu.be/UVUL5s2CWu8
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and Wodify will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all-out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the odd-object movements
Odd-Object ground to shoulder will alternate shoulders each rep
1 round of “Sindee” is
10 Push-ups
20 Air Squats