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.