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-