MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1. [Hinshaw Warm up]

https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE

– 10-12 mins of the warm-up and then prepare for the workout –

HINSHAW WARM UP

Walking High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

**2. Workout Prep**

100m Run together (workout pace)

5 Kettlebell Swings (each)

Metcon

COMP: Metcon (Time)

2 Partner

800m Run (Together)

100 Kettlebell Swings (53/35 (split as needed)

600m Run (together)

75 Kettlebell Swings (split as needed)

400m Run (together)

50 Kettlebell Swings (split as needed)

800m Run (together)

RX+ (70/53)

18:00 min Time Cap
Sub –

800m – 1000m row or 60/42 cal AB

600m – 750m row or 45/30 AB

400m – 500m row or 30/21 AB

FIT: Metcon (Time)

Partner

600m Run (Together)

100 Kettlebell Swings (35/26)

400m Run (together)

75 Kettlebell Swings

300m Run (together)

50 Kettlebell Swings

600m Run (together)
If needed, see subs in COMP

Weightlifting

Bench Press (5 x 5 )

– 5 sets x 5 reps @ 75-80% 1RM Bench Press

* Complete a set every 2 minute, on the minute for 10 minutes *

Set 1:

0:00 – 2:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 2:

2:00 – 4:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 3:

4:00 – 6:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 4:

6:00 – 8:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 5:

8:00 – 10:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Based off of a 200# Bench press

Based off of a 300# Deadlift

Deadlift (5 x 5)

75-80% of 1RM Deadlift

* Complete a set every 2 minute, on the minute for 10 minutes *

* See Bench Press notes for more details.