MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

2. Workout Prep

3 sets:

2 Thrusters (Build in weight)

10 Double Unders

Weightlifting

Front Squat + Push Press + Push Jerk

2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

Metcon

COMP: Metcon (Time)

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders

2 Thrusters (135/95)

20 Double Unders
* Target time: 7-9 minutes

* Time cap: 12 minutes

* The stimulus for today’s workout is moderate pacing from the start while steadily trying to increase as reps descend. This workout is designed for you to control their heart rate under heavy duress. We all know what the combination of thrusters and double unders can do to us physically and mentally. Remember to stay calm and take that extra few seconds before starting each set.

FIT: Metcon (Time)

10 Thrusters (115/80)

75 Double Unders

8 Thrusters (115/80)

60 Double Unders

6 Thrusters (115/80)

45 Double Unders

4 Thrusters (115/80)

30 Double Unders

2 Thrusters (115/80)

15 Double Unders

BURN: Metcon (Time)

10 Dumbbell Thrusters (light)

100 Single Unders

8 Dumbbell Thrusters

80 Single Unders

6 Dumbbell Thrusters

60 Single Unders

4 Dumbbell Thrusters

40 Single Unders

2 Dumbbell Thrusters

20 Single Unders