MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 0:30/side
2. Banded Shoulder Distraction – 1:00/side
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 0:30/side
3. Down Dog – 1:00
ACTIVATION
7 Minutes for Quality:
0:30 Handstand Stretch Hold
10 Scap Pull-Ups
10 Bar Kips
5 Strict Pull-Ups
5 Slow Burpees
Gymnastics
Metcon (AMRAP – Reps)
Gymnastics Conditioning
AMRAP 6:
Max Strict Handstand Push-Up Reps
On the Minute: 20 Seconds Of Bar Muscle-Up Practice
Rx+ – 3 bar muscle ups
Stimulus
– At the beginning of each minute (including the start of the workout), complete 20 seconds of bar muscle-up practice. This can be a rep scheme (1-3 reps), or a specific drill of your choosing. In the remaining time, complete as many handstand push-up reps as possible.
– Consistency across all six minutes on the handstand push-ups is the goal.
– final score will be combined total strict handstand push-up reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Uplifting”
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups
6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups
9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
Barbell – 115 / 85 lb
Box – 24″/20″
Rx+ 135/95
Stimulus
– Conditioning Category: Threshold
– Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.
– Score will be last fully completed round + reps. For example, if you completed the 18’s and were 4 reps into the 21’s, your score would be 18+4.
After Party
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Chest To Bar Pull-Up
25-ft. Handstand Walk
2 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
3 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.
Stimulus
– Climbing in repetitions on the strict pull-ups while the handstand walk distance remains the same.
– Choose a handstand walk distance that we can complete in 30 seconds or less. Distance does not need to be completed unbroken.
– Score is total chest to bar reps. Handstand walk not included in scoring.