MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
5 Single Leg RDL’s (each side)
5 Single DB Deadlifts (each side – build across)
5 Single DB Shoulder to Overhead (each side – build across)
30 sec single/double under/crossover practice
2. Workout Prep
2 sets:
2 Burpee Dumbbell Deadlifts (build in weight)
3 Dumbbell Shoulder to Overhead (build in weight)
5 Crossovers
Metcon
COMP: Metcon (6 Rounds for time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-
Target time per set: 1:15-1:30
Time cap per set: 2 min
Stimulus is moderate/moderate high intensity. You should select a weight that they can perform deadlifts and shoulder to overhead in unbroken (albeit challenging) sets. Shoulder fatigue from shoulder to overhead and burpees will definitely affect your ability to perform with the jump rope. Taking a quick moment to shake the arms out between S2O and rope will serve you well to stay consistent on each round.
Be aggressive through the first 2 movements, and then it’s time to calm the nerves and see if these can be completed with little to no trip ups.
FIT: Metcon (6 Rounds for time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×35/25)
10 Dumbbell Shoulder to Overhead (2×35/25)
25 Crossover Single Unders (OR 35 Double Unders)
-rest 1:00 between sets-
Stimulus is moderate/moderate high intensity. You should select a weight that they can perform deadlifts and shoulder to overhead in unbroken (albeit challenging) sets. Shoulder fatigue from shoulder to overhead and burpees will definitely affect your ability to perform with the jump rope. Taking a quick moment to shake the arms out between S2O and rope will serve you well to stay consistent on each round.
Be aggressive through the first 2 movements, and then it’s time to calm the nerves and see if these can be completed with little to no trip ups.
BURN: Metcon (6 Rounds for time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×25/20)
10 Dumbbell Shoulder to Overhead (2×25/20)
35 Single Unders
-rest 1:00 between sets-
Accessory Work
PART OF CLASS
Metcon (Checkmark)
Toes to Bar – Week 4
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold