MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
5 Dumbbell Deadlifts
4 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
Target number of Rounds: 2.5 Rounds
Minimum number of Rounds before scaling: 1.5 Rounds
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout. Athletes should stay consistent with the rowing effort and be mindful of grip fatigue from rowing that could affect the athlete’s ability to hang onto dumbbells for larger sets. Each dumbbell movement set should be worked off in strategic amounts to allow for efficiency but avoid burnout on the current or following movements.
FIT: Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
20/16 Calorie Row
40 Dumbbell Deadlifts (35s/25s)
20/16 Calorie Row
30 Dumbbell Hang Power Cleans (35s/25s)
20/16 Calorie Row
20 Dumbbell Shoulder to Overhead (35s/25s)
Target number of Rounds: 2.5 Rounds
Minimum number of Rounds before scaling: 1.5 Rounds
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout. Athletes should stay consistent with the rowing effort and be mindful of grip fatigue from rowing that could affect the athlete’s ability to hang onto dumbbells for larger sets. Each dumbbell movement set should be worked off in strategic amounts to allow for efficiency but avoid burnout on the current or following movements.
BURN: Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
16/12 Calorie Row
30 Dumbbell Deadlifts (light)
16/12 Calorie Row
20 Dumbbell Hang Power Cleans (light)
16/12 Calorie Row
10 Dumbbell Shoulder to Overhead (light)
Target number of Rounds: 2.5 Rounds
Minimum number of Rounds before scaling: 1.5 Rounds
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout. Athletes should stay consistent with the rowing effort and be mindful of grip fatigue from rowing that could affect the athlete’s ability to hang onto dumbbells for larger sets. Each dumbbell movement set should be worked off in strategic amounts to allow for efficiency but avoid burnout on the current or following movements.
Accessory Work
L-Sit
Accumulate 3 minutes
Dead Hang (Time)
Accumulate 3 minutes – no grips allowed