MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Handstand Stretch Hold – 0:30
2. Wall Pec Stretch – 1:00/side
3. 5 – 3 second tempo push ups
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Banded Hamstring Distractions – 1:00/side
3. Couch Stretch – 1:00/side
ACTIVATION
1 Round for Quality:
100m just below sprint pace on Rower
2 lengths of rig Bear Crawl
10 DB box step ups
10 KB RDL
20 Single Unders
100m sprint in Rower
Warm up barbell deadlift for metcon.
Gymnastics
Metcon (Distance)
On the 0:00
Handstand Walk Speed Conditioning
5 Rounds of AMRAP 1:00:
20 Double-Unders
Max Distance Handstand Walk
Rest :30s between rounds.
Metcon
Burpee Cycling Benchmark (Time)
Burpee Cycling Benchmark
For Time, with a 6:00 Time Cap:
50 Burpee Box Jump Overs (24″/20″)
On the 10:00
Stimulus
– An aggressive time cap so that we approach with the right intensity.
– If we reach the time cap, our score will be 6:00 plus 1 second for every rep we *did not* complete.
– As an example, if we finished at 42 reps, our score would be 6:08.
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
600m/500m Row
9 Deadlifts
12 Single DB Burpee Box Step-Overs
Barbell – 245 / 165 lb (Rx+-275/185)
Dumbbell – 50 / 35 lb (Rx+ 55/40)
Box – 24″/20″
On the 21:00
Every 100m on the rower counts as 1 rep.
Stimulus
– Conditioning Category: Threshold
– Moderately Heavy barbell today. A weight we could cycle for 15+ reps unbroken. Looking for 1-2 sets each round within the workout.
– Light Dumbbell, and one we feel confident we could complete 12 step-overs unbroken with each time.
– Hold the dumbbell in either hand. Switch hands as needed. No requirement on when to switch.