MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Wall Pec Stretch – 1:00/side
3. Cross Body Shoulder Stretch – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Couch Stretch – 1:00/side
ACTIVATION
5 Minutes for Quality
1:00 Assault Bike
10 Scap Pull Ups
:30 Handstand Hold
10 Light DB Clean and Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30/21 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerks
20 Toes to Bar
10 Strict Handstand Push-Ups
Dumbbell – 50 / 35 lb
Stimulus
– Conditioning Category: Threshold
– Light dumbbell, and one we feel confident in completing that first set of 30 reps unbroken. At most, a single break after that round.
– Switch arms every 5 reps on the hang clean and jerks.
– Looking to challenge our strict HSPU at the end of each round, but, without becoming “stuck”. Ensure the rep scheme we go with today allows for completion in ~2:00 or less.
– Score: Rounds + Reps
After Party
Metcon (No Measure)
Skill Conditioning
3 Rounds (Not for Time):
100 Double Unders
25-50′ Handstand Walk
25 Chest To Bar Pull Ups
25-50′ Handstand Walk
Stimulus
– Not for time. Entirely for practice.
– Each movement total is on the higher end, allowing us to practice and refine consistent sets.
– Handstand walk distance is left open-ended so that we can choose a distance respective to our ability.