MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 1:00/side
2. Handstand Stretch – 2 x 0:30
3. Banded Shoulder Distraction – 1:00/side
Lower Body
1. Calf Stretch on Post – 1:00/side
2. Banded Hamstring Distraction – 1:00/side
3. Seated Forward Fold – 1:00
ACTIVATION
4 Minutes for Quality:
10 Russian Kettlebell Swings
20′ Single KB Overhead Carry/arm
5 Inchworm to Push-Up
0:45 On Any Machine
MOVEMENT VIDEOS
Wrist Stretch
https://www.youtube.com/watch?v=kjoVDajRxZ0
Handstand Stretch
https://www.youtube.com/watch?v=gPQmpFu5OD0
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Banded Hamstring Distraction
https://www.youtube.com/watch?v=r7Zq9n3knZc
Metcon
Metcon (AMRAP – Rounds and Reps)
On the 0:00…
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
30 Box Jumps
20 Kipping Handstand Pushups
10 Deadlifts
Dumbbell – 50 / 35 lb
Box – 24″/20″
Deadlift – 275 / 185 lb
Stimulus
– Threshold
– On all sets, it is our aim *to be able* to complete each unbroken if tried exclusively, when fresh.
– Inside the workout, ~1-3 quick breaks is entirely apprpropriate.
– Begin with the end in mind, as this workout has a large focus on pacing mid-range rounds.
Weightlifting
Deadlift
On the 20:00… Deadlift
On the Minute x 6
2-2-2-1-1-1 Deadlift
Stimulus
All percentages based on 1RM Deadlift:
Set 1 – 2 Reps @ 60% of 1RM Deadlift
Set 2 – 2 Reps @ 65% of 1RM Deadlift
Set 3 – 2 Reps @ 70% of 1RM Deadlift
Sets 4-6 – 1 Deadlift, building to a heavy single for the day.
Gymnastics
Metcon (Distance)
Handstand Walk for Distance
On the 27:00… Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters