MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wall Pec Stretch – 1:00/side
2. Cobra Stretch – 1:00
3. Banded Triceps Stretch – 1:00/side
Lower Body
1. Side Lunge – 0:30/side
2. Bottom Squat Hold – 1:00
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
8 Minutes for Quality:
150m Row
50′ Farmers Carry
50′ Single Dumbbell Overhead Carry
50′ Bear Crawl
10 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
“Hurts So Good”
AMRAP 16:
50 Barbell-Facing Burpees
50 Overhead Squats
40 Toes to Bar
40 Hang Squat Cleans
30 Kipping Handstand Push-Ups
30 Thrusters
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Always alternating between a gymnastics movement and a barbell movement.
– The movements will also flow from “least to most complex”.
– Looking for a moderately light barbell today. A weight we could cycle for 21+ unbroken thrusters when fresh.
– Know that lots of breaks will be needed in this workout in order to conserve the shoulders but the weight should still feel SUPER light when warming up.
– Score: Rounds + Reps
Gymnastics
Metcon (No Measure)
Handstand Walk Conditioning
Not for Time:
50 AbMat Sit-Ups, 25-50′ Handstand Walk
40 AbMat Sit-Ups, 25-50′ Handstand Walk
30 AbMat Sit-Ups, 25-50′ Handstand Walk
20 AbMat Sit-Ups, 25-50′ Handstand Walk
10 AbMat Sit-Ups, 25-50′ Handstand Walk
Stimulus
– Not for time. An opportunity for practice.
– Athlete’s choice on the distance of the walk.
– Second option is to complete 1:00 of practice per set.