MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Dumbbell Hang Power Cleans (light)
10 Walking Lunge steps
2. Workout Prep
2 sets:
5 GHDs or V-Ups
4 Dumbbell Hang Power Cleans (build in weight)
10ft Dumbbell Lunge Walk (build in weight)
Metcon
COMP: Metcon (Time)
5 sets
20 GHDs
15 Dumbbell Hang Power Clean (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.
Target time each set: 2:30-3:00
Time cap each set: 3:30
Overall time cap: 21:30
The stimulus for today’s workout is moderate to high intensity. The combination of GHDs and lunges will test athletes’ midline/posterior chain endurance. Smooth and steady movement is critical; going crazy and getting sloppy will blow up the legs and lunges early on.
FIT: Metcon (Time)
5 sets
15 V-Ups
15 Dumbbell Hang Power Clean (35s/25s)
50ft Dumbbell Lunge Walk (35s/25s)
-rest 1:00 after each set-
Target time each set: 2:30-3:00
Time cap each set: 3:30
Overall time cap: 21:30
The stimulus for today’s workout is moderate to high intensity. The combination of GHDs and lunges will test athletes’ midline/posterior chain endurance. Smooth and steady movement is critical; going crazy and getting sloppy will blow up the legs and lunges early on.
BURN: Metcon (Time)
5 sets
20 Sit Ups
15 Dumbbell Hang Power Clean (light)
50ft Single Dumbbell Lunge Walk (light)
-rest 1:00 after each set-