MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
30 Seconds Single Unders
30 Seconds Samson Stretch
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (55/35)
Rest 1 Minute Between Rounds
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
Score is your lowest rounds and reps for the 5 sets
3 minutes on and 1 minute off in these quick interval pieces
After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
Watch the video in the “Home Gym Video Overview” for a demo of the movement
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=OoPoubDG1hY
At Home
HOME: Metcon (AMRAP – Rounds and Reps)
WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
METCON
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (55/35)
Rest 1 Minute Between Rounds
After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
DOUBLE UNDERS
Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
Alternate legs each rep for a total of 10 reps each side
The back knee should touch the ground at the bottom of each rep
Jump to full lower body extension between lunges
MODIFICATIONS:
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
90 Single Unders (1.5x)
30 Over and Back Dumbbell Hops
60 Line Hops
60 Double Taps
JUMPING LUNGES
Step Back Lunges
DOUBLE DUMBBELL MACHO MAN
Single Dumbbell “Macho Man” (3 Reps Each
Side)
Barbell “Macho Man”
Odd Object “Macho Man”
Kettlebell “Macho Man” (Russian Swings-
Goblet Squats-Full Swings)
Medicine Ball “Macho Man” (5 Slams + 5 Squat
Cleans