MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Throughs – 20 Reps
2. Banded Shoulder Distraction – 1:00/side
3. Childs Pose on Box – 1:00
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Spiderman – 1:00/side
ACTIVATION
1 Round for Qualituy
1:00 Bike
20 Double Taps
10 Scap Pull-Ups
:30 Plank
:45 Bike
20 Single Unders
10 Ring Rows
10 Inchworm to Push-Up
:30 Bike
20 Double Unders
10 Pull-Ups
10 Push-ups
MOVEMENT VIDEOS
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Childs Pose
https://www.youtube.com/watch?v=QDlMqGeKFNw
Kettlebell Calf Smash
https://www.youtube.com/watch?v=vQjwK8D2OM00
Spiderman
https://www.youtube.com/watch?v=JWM3u61SfcI
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Metcon
Metcon (Time)
“Tread Water”
For Time:
2K Row
150 DU (300 singles)
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Pushups
15 Air Squats
25 minute time cap
Stimulus
– Steady pacer from start to finish.
– A subtle but important focus inside this workout is the larger set of DU’s, which we want to have in our repertoire.
– Today is an excellent chance to focus on our pacing inside of these three larger rep totals (check the clock at each halfway point).
Strategy
THE BIG TAKEAWAYS
1. Push the row slightly. It will be hard to make up time once we get to the rounds of Cindy.
2. If 150 double unders is a lot for us, let’s break this down to 3 easier sets of. 60-50-40 is a good plan.
3. Aggressive transitions in the rounds of Cindy. No need to rest here unless push-ups get fatigued.
ROW
– At this distance, small improvements in our pace can pay off in the end. The difference between a 2:00 pace and a 1:50 pace is a :40s difference.
Gymnastics
Metcon (Time)
Gymnastic Stamina
For Time:
15 Burpee Box Jumps, 6 chest to bar
12 Burpee Box Jumps, (6 chest to bar)
9 Burpee Box Jumps, (6 chest to bar)
6 Burpee Box Jumps, (6 chest to bar)
Box – 24″/20″
Rx+ 3/2 Bar Muscle-Ups
30/24″ box
10 minute time cap