MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike
-into-
8:00 AMRAP
10 Cossack Squats
4 Box Step Ups
4 Box Jumps
4 Dumbbell Squats (light)
4 Dumbbell Strict Press (light)
2 Up Downs
2. Workout Prep
2 sets:
4 Dumbbell Squats
4 Box Jumps
4 Dumbbell Shoulder to Overhead
2 Burpee Over Dumbbell
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
* Target number of Reps each set: 70+ reps (3.5 rounds)
* Minimum number of Reps before scaling: 55 reps (2.5+ rounds)
* Workout is scored by total score across all four sets (1 total score of all four sets – athletes begin the next set where the previous set ended)
FIT: Metcon (AMRAP – Rounds and Reps)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-
* Target number of Reps each set: 70+ reps (3.5 rounds)
* Minimum number of Reps before scaling: 55 reps (2.5+ rounds)
* Workout is scored by total score across all four sets (1 total score of all four sets – athletes begin the next set where the previous set ended)
BURN: Metcon (AMRAP – Rounds and Reps)
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-
Accessory Work
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps