MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist Stretches – 1:00

2. Wall Pec Stretch – 1:00/side

3. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Pigeon Stretch – 1:00/side

2. Bottom Squat Hold – 1:00

3. Alt Spiderman Hold and Reach- :60

ACTIVATION

2 Rounds

1:00 Bike Erg

10 Jump Squats

10 Inchworm to Push-up

MOVEMENT VIDEOS

Wrist Stretches

https://www.youtube.com/watch?v=kjoVDajRxZ0

Wall Pec Stretch

https://www.youtube.com/watch?v=_Fo1Jva3tGc

Banded Shoulder Distraction

https://www.youtube.com/watch?v=M0yqrhgwFfw

Pigeon Stretch

https://www.youtube.com/watch?v=sFvViEiegKw

Spiderman Hold

https://www.youtube.com/watch?v=9GEaj8fajPY

Metcon

Metcon (Time)

3 Rounds:

50 Wallballs (20/14)

25 Toes to Bar

10 Devil Presses (50/35)
25 minute time cap

Strategy

THE BIG TAKEAWAYS

1. WIth 3 movements here where we will mostly need to strategize the first two movements. The wallballs and toes to bar.

2. The devils press will be slow, but we will be making progress there as well and shouldn’t need to step away from the dumbbells.

3. We should think about aggressive transitions from the wallballs to the toes to bar, and toes to bar into the devils press.

WALLBALLS

– The wallballs we should think about completing in no more than 3 sets.

– However, everytime we choose to rest, no more than 3 seconds should pass before we pick the ball back up.

– This type of discipline when practiced regularly will carry over to other workouts we do.

TOES TO BAR

– Here we have a few options for how to break up these toes to bar.

1 Set: 25

2 Sets: 10-15

3 Sets: 9-8-8

4 Sets: 7-6-6-6

5 Sets: 5’s

– Whichever option we choose, we want to keep disciplined on our breaks similar to our wallballs.

– Here I would say we want to keep our rest periods under 5 seconds.

WE WILL START METCON #2 @ the 30 MINUTE MARK.

Gymnastics

Metcon (Time)

Gymnastic Stamina

30 Barbell-Facing Burpees

25 Chest to bar pull ups

30 Barbell-Facing Burpees

Rx+ – 20 ring muscle ups instead of C2B
12 minute time cap

RING MUSCLE-UPS

– Reduce Reps (15 or 10)

– Fix by time – 3:00 of Practice for Max Reps

– Banded Strict Muscle-ups

– Jumping Muscle-up

– Burpee Pull-up