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