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. Front Rack Stretch – 1:00

3. Banded Triceps Stretch – 1:00/side

Lower Body

1. Frog Stretch – 1:00

2. Banded Hamstring Distraction – 1:00/side

3. Bottom Squat Hold – 1:00

ACTIVATION

4 Minutes for Quality:

1:00 Bike Erg

15 Banded Good Mornings

10 Air Squats

5 Easy Burpees

…Rest 1:00

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Romanian Deadlift

MOVEMENT VIDEOS

Wrist Stretch

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

Banded Triceps Stretch

https://www.youtube.com/watch?v=w0T-hTMRp80

Frog Stretch

https://www.youtube.com/watch?v=krPrkio2uXs

Banded Hamstring Distraction

https://www.youtube.com/watch?v=r7Zq9n3knZc

Front Rack Stretch

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

Metcon

Metcon (Calories)

“Fifth Wheel”

AMRAP 5, rest 5:00:

7 Rounds of “The Chief” (95/65)

Max Calorie Bike

AMRAP 5, rest 5:00:

6 Rounds of “The Chief” (115/85)

Max Calorie Bike

AMRAP 5:

5 Rounds of “The Chief” (135/95)

Max Calorie Bike

1 Round of “The Chief”:

3 Power Cleans

6 Pushups

9 Air Squats

Rx+ (115/85, 135/95, 185/115)
Conditioning Category: Threshold

Strategy

THE BIG TAKEAWAYS

1. It’s all about getting to the bike, and with 5:00 rest between rounds we need to push the pace to get there.

2. Quick singles will still work on the power cleans.