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. Front Rack Stretch on Box – 1:00
3. Banded Shoulder Distraction – 1:00/side
Lower Body
1. Pigeon Pose – 1:00/side
2. Banded Ankle Distraction – 1:00/side
3. Frog Pose – 1:00
ACTIVATION
5 Rounds for Quality:
1:00 Bike Erg
10 Banded Good Mornings
10 Scap Pull-Ups
5 Strict Pull-Ups
50′ Duck Walk
Metcon
Metcon (AMRAP – Reps)
Skill Development
Skill Conditioning
For Max Pistols:
Min 1 – 25 Double-Unders, Max Alternating Pistols
Min 2 – 25 Double-Unders, Max Alternating Pistols
Min 3 – 25 Double-Unders, Max Alternating Pistols
Min 4 – Rest
Min 5 – 25 Double-Unders, Max Alternating Pistols
Min 6 – 25 Double-Unders, Max Alternating Pistols
Min 7 – 25 Double-Unders, Max Alternating Pistols
Stimulus
– Score: total pistols across the six minutes of work.
– Athlete’s have until the end of the minute to accumulate reps after completing the DU buy-in.
– Intentions are to be done with the jump rope by the :25s mark.
Metcon (3 Rounds for reps)
AMRAP 5:
12/9 Calorie Bike
12 Chest To Bar Pull-Ups
9 Front Squats 95/65 (Rx+ 135 / 95)
Rest 5:00
AMRAP 5:
9/6 Calorie Bike Erg
9 Chest To Bar Pull-Ups
6 Front Squats 115/85 (155 / 105)
Rest 5:00
AMRAP 5:
6/3 Calorie Bike
6 Chest To Bar Pull-Ups
3 Front Squats 135/95 (185/ 115)
After Party
Metcon (No Measure)
Midline
3 Sets, Not for Score:
:30s Static Front Rack Barbell Hold
20-30 GHD Sit-Ups
Rest 2:00 between sets.
Stimulus
Percent based on your 1RM Front Squat.
Set 1 – 80% of 1RM Front Squat
Set 2 – 90% of 1RM Front Squat
Set 3 – 100% of 1RM Front Squat
– Known as a “walkout”, we’ll unrack a heavy barbell and hold for the :30s in the front rack.
– Through “time under tension”, we’ll build confidence with heavier loads along with midline stability.