210108

MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Front Rack Stretch on Box

2. Wall Pec Stretch – 1:00/side

3. Wrist Stretch – 1:00

Lower Body

1. Down Dog – 1:00

2. Up Dog – 1:00

3. Frog Stretch – 1:00

ACTIVATION

2 Rounds for Quality

1:00 Bike or Row

:30 Active Spiderman

:30 Box Jump with Step Down

:30 Plank Shoulder Taps

:30 Air Squats

MOVEMENT VIDEOS

Frog Stretch

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

Metcon

Metcon (Time)

5 Rounds:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (135/95)

20 Minute Time Cap

Rx+ (155/105)
Stimulus

– Conditioning Category: Threshold

– Looking at the mid-teens for a finish time here.

– Stimulus calls for a moderate-to-heavier barbell load, one that we could cycle for 10+ reps unbroken when fresh.

– We often talk through pacing the monostructural movement in a workout (which today would be the row), but the barbell here is a slightly heavier than “normal”. This is a great focus for the day… managing the volume at this weight.

Gymnastics

Metcon (Weight)

Handstand Walk + Lunge

Alternating OTM x 10 (5 Rounds):

Minute 1 – 25-50′ Handstand Walk

Minute 2 – 14 Front Rack Step Back Lunges (In Place) – increasing weight each round
Stimulus

– On the first minute, we are looking for practice.

– On the second, we are looking for strength conditioning.

– Time cap ourselves with :50s of work if the distance is a length we are not yet fully consistent with.

– On the lunging, let’s place our focus here, building to a heavy lunge for the day over the course of the five rounds.

FRONT RACK WALKING LUNGE

– 14 Double Dumbbell Front Rack Step Back Lunges (In Place)

– Bodyweight Lunges