MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. Front Rack Box Stretch – 1:00
3. Wall Pec Stretch – 0:30/side
Lower Body
1. Pigeon Stretch – 0:30/side
2. Frog Stretch – 1:00
3. Kettlebell Calf Smash – 1:00/side
ACTIVATION
5 Rounds for Quality:
5 Down Dog to Push-Ups
0:20 Plank
10 Box Step-Ups
1:00 Row
Metcon
Metcon (Weight)
Stamina Conditioning
On the 2:00 x 5 Rounds:
35% of Max Unbroken Bar Muscle-ups
6 Back Squats
Build in weight on the back squats each round.
Scale -3 box jump bar muscle ups, 3 banded mu, or 6 chest to bar
Stimulus
Bar Muscle-ups – of Max Bar Muscle-ups
Set 1 – 70% (of 1RM Back Squat)
Set 2 – 73% (of 1RM Back Squat)
Set 3 – 76% (of 1RM Back Squat)
Sets 4-5 – 76-85% (of 1RM Back Squat)
– Building to a heavy 6 reps on the back squat – but not a max.
– Final two sets are by feel. Increase if things feel great, but we *are not* allowed to miss reps here. Keep it as a true “heavy”.
– Take all reps from the rack.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 95/65 lb
Rest 5 Minutes
AMRAP 5:
30/24 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 115/85 lb
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 135/95 lb
Rx+ (135/95, 155/105, 185/135)
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Score will be how many full rounds and reps of Macho Man
Stimulus
– Conditioning Category: Threshold
– Stimulus is to get to the barbell with *at least* 1.5 minutes to go in each interval. The buy-in is intended to be challenging, but the heart of the workout is the barbell.
Strategy
– Rower: 5-7 hard fast pulls at the start of each interval and then settle. Keep your stroke rate down but leg drive STRONG. Think 30 strokes per minute or under!