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.