MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wall Pec Stretch – 0:30/side
2. Up Dog – 0:30
3. Banded Triceps Stretch – 0:30/side
Lower Body
1. Forward Fold – 1:00
2. Calf Stretch on Post – 0:30/side
3. Standing Quad Stretch – 0:30/side
ACTIVATION
3 Rounds for Quality:
25 Double Unders/50 Singles
5 Kettlebell Strict Press Each Side
10 Jump Squats
1:00 Assault Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
On the 0:00… “Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 95/65.
Rx+ – 115 / 85 lb
Stimulus
– Conditioning Category: Grind
– Moderate barbell. One that we could hang power snatch for 15+ reps unbroken when fresh.
– Score: Rounds + Reps
Metcon (Time)
On the 15:00… Gymnastics Stamina
For Time:
100 Double Unders, 15 Kipping Handstand Push-Ups
80 Double Unders, 12 Kipping Handstand Push-Ups
60 Double Unders, 9 Kipping Handstand Push-Ups
40 Double Unders, 6 Kipping Handstand Push-Ups
20 Double Unders, 3 Kipping Handstand Push-Ups
15 minute time cap
Stimulus
– This workout will begin five minutes after completing part 1.
– Handstand push-up volume climbs considerably high here (45 reps). If we do not think we can complete each round of handstand push-ups in 5 sets or less, we may want to bring the volume down slightly.
– If still practicing double unders, let’s cap our efforts at 1:30-1:15-1:00-:45-:30.
– Score: Time