MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 1:00/side
2. Barbell Forearm Smash – 1:00/side
3. Pigeon + Wrist Stretch – 1:00/side
Lower Body
1. Seated Hamstring Stretch – 1:00
2. Seated Straddle Stretch – 1:00/side
3. Frog Pose – 1:00
ACTIVATION
4:00 for Quality
10 Down Dog to Push-Up
8 Ring Rows
6 Strict Toes to Bar
:30 Row (Increaasing Intensity as We Go)
MOVEMENT VIDEOS
Banded Triceps Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Barbell Forearm Smash
https://www.youtube.com/watch?v=6dEM-RmBG7k
Pigeon + Wrist Stretch
https://www.youtube.com/watch?v=V4M87keFNCI
Seated Straddle Stretch
https://www.youtube.com/watch?v=O5vMN6aCT98
Frog Pose
https://www.youtube.com/watch?v=krPrkio2uXs
Down Dog to Push-Up
https://www.youtube.com/watch?v=Zt5w-KxlRLw
Metcon
Metcon (3 Rounds for reps)
“Lead Foot”
AMRAP 4, rest 4:
27 Cal Row, 27 Burpees, 27 CTB (81 per round)
AMRAP 4, rest 4:
21 Cal Row, 21 Burpees, 21 TTB (63 per round)
AMRAP 4:
15 Cal Row, 15 Burpees, 15 Pull-Ups (45 per round)
Stimulus
– Record rounds + reps for each interval.
– 1st interval: Aim is to come close to finishing a single round.
– 2nd interval: Aim is to get Into the second round.
– 3rd interval: Aim is to come close to finishing two rounds.
Strategy
THE BIG TAKEAWAYS
1. Short work time with a long rest means we should push the pace each round.
2. Have a plan on how we are breaking up the pull-ups and toes to bar
3. Too slow burpees can zap reps from our scores. Find discomfort and lean into it.
ROW
– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.
– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.
PULL-UPS & TOES TO BAR
– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going until fatigued.
5 MINUTE REST BEFORE HANDSTAND WALK
Gymnastics
Handstand Walk
Handstand Walk Speed Practice
5 Rounds:
12/9 Calorie Assault Bike
50′ Handstand Walk
Rest 2:00 between sets.
If unable to handstand walk, accumulate 45 seconds each round of a handstand hold.
After Party
Strict Handstand Push-Ups
Strict Handstand Push-Up Conditioning
For Time:
100% of Max Strict HSPU
Rest 1:00
80% of Max Strict HSPU
Rest 1:00
60% of Max Strict HSPU
Rest 1:00
80% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Strategy
THE BIG TAKEAWAYS
1. Just because we have our max set to start this piece, with the work to follow we likely want to break this into 2-3 sets to start.
2. Relax our arms as much as possible during rest periods.
3. Planned break times between sets will get us back on the wall faster.