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. Handstand Stretch – 2 x 0:30
Lower Body
1. Standing Quad Stretch – 1:00/side
2. Frog Stretch – 1:00
3. Banded Hamstring Stretch – 1:00/side
ACTIVATION
4 Minutes for Quality:
35’ Bear Crawl
10 Push-Up to Down Dog
10 Ring Rows
10 Barbell Good Mornings (@weight45/35)
MOVEMENT VIDEOS
Banded Triceps Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Handstand Stretch
https://www.youtube.com/watch?v=gPQmpFu5OD0
Frog Stretch
https://www.youtube.com/watch?v=krPrkio2uXs
Banded Hamstring Stretch
https://www.youtube.com/watch?v=PzAKnSyF8gA
Metcon
Metcon (Time)
5 Rounds:
11/9 Calorie Assault Bike
10 CTB Pull-Ups
Directly into…
5 Rounds:
10 Power Cleans
10 Push Jerks
Barbell – 95 / 65 lb
15 minute time cap
Stimulus
– Conditioning Category: Threshold
– Focus point in this effort is the barbell. It is not often we do 50 CJ in a workout, providing a unique stamina pacing opportunity.
– We want a light load today on the barbell. Think 30+ CJ unbroken, when fresh.
– Reflect on how rounds 3, 4, and 5 went post-workout. Management of higher rep counts is a skill we are training today so that we can learn and become better.
Metcon (3 Rounds for calories)
Threshold Conditioning
On the Minute x 6 Rounds:
:20s Assault Bike, :40s Rest
Rest 2:00
On the Minute x 4 Rounds:
:30s Assault Bike, :30s Rest
Rest 2:00
On the Minute x 2 Rounds:
:40s Assault Bike, :20s Rest
Can sub with rower. Put what machine you use in the notes.
Stimulus
– Training three different “gears” today.
– All of which are of fast paces, where this is the next level beyond. Levels *of* fast paces.
– We’ll progress from 6 rounds of :20s sprints, to 4 rounds of :30s, and lastly 2 rounds of :40s.
– This in turn leads us to move at our fastest at the start, drop a bit in the second interval batch, and drop a bit more in the final.
– Our score will be the fewest calories recorded during each time interval sprint totaled together.
After Party
Strict Handstand Push-Ups
Strict Handstand Push-Up Conditioning
For Time:
120% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
80% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
120% of Max Strict HSPU
Third and final iteration of this micro-progression. Adding another 10% from last week, totaling a 20% increase from the first.