MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Handstand Hold Stretch – 0:30
2. PVC Pass Through – 1:00
3. Banded Three Way Shoulder Stretch – 0:20 each position/side
Lower Body
1. Down Dog – 1:00
2. Up Dog – 1:00
3. Calf Stretch on Post – 1:00/side
ACTIVATION
3 Rounds for Quality:
12 Calorie Row or Bike
6 Alternating Spiderman and Reach
12 Calorie Row or Bike
6 Walkouts
:30s Handstand Hold or Pushup
MOVEMENT VIDEOS
Banded Three Way Shoulder Stretch
https://www.youtube.com/watch?v=3s-yD-pRxrY
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Spiderman and Reach
https://www.youtube.com/watch?v=JWM3u61SfcI
Walkouts
https://www.youtube.com/watch?v=cRwqdGKEW1w
Gymnastics
Handstand Walk 300ft (Time)
300′ Handstand Walk
5 minute time cap
– Open Standards, where we mark off a 25′ course with 5′ sections.
– Go back to the last completed distance if/when you come down.
Scales:
– 5:00 of practice
– 5 x :30 Handstand Weight Shifts or holds
– 300′ Bear Crawl
Metcon
Metcon (Time)
For Time:
3 Rounds:
12 Kipping HSPU
12 Toes to Bar
150 Double-Unders
3 Rounds:
9 Kipping HSPU
9 CTB Pull-Ups
100 Double-Unders
3 Rounds:
6 Kipping HSPU
4/2 Bar Muscle-Ups
50 Double-Unders
20 minute time cap
Bar muscle up scale:
Jumping bar muscle up
Burpee pull ups
Burpee ring rows
After Party
Burpee Box Jump Over Cycling (10 Rounds for reps)
Burpee Box Jump Overs On the minute x 10 (24/20)
Our 2nd benchmark for this cycle.
Our aim here is to be consistent across all rounds. We will be repeating this effort, so let’s set the baseline today!
Keep score each round.
Aim to have between :05 -:15s of rest each round