MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s ( hip halo between sets)
-into-
5 min AMRAP
5 Single Arm Dumbbell Shoulder to overhead (each side)
5 step back lunges (each side)
5 bird dogs (each side)
5 dead bugs (each side)
**2. Workout Prep**
2 sets
3 Single Arm Dumbbell Push Press (L)
3 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
– 1st set is lightweight and 2nd set should be at workout weight
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Masters (40/25)
Target number of Rounds each set: 5+ rounds
Minimum number Rounds before scaling: 3.5 rounds
Every 5ft lunge = 1 rep
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Single Arm Dumbbell Push Press (L) (35/20)
25ft Dumbbell Walking Lunge (35/20)
10 Single Arm Dumbbell Push Press (R) (35/20)
25ft Dumbbell Walking Lunge (35/20)
Target number of Rounds each set: 5+ rounds
Minimum number Rounds before scaling: 3.5 rounds
Every 5ft lunge = 1 rep
Accessory Work
Metcon (AMRAP – Reps)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
THIS IS PART OF TODAY’S CLASS.
Score is total number of strict pull ups.
What we want to accomplish with this Skill session is proper set up and building a straight line pull. Athletes of all different skill levels can perform and make sure that the reps are smooth and not pushing the point of failure.
Core Work w/ KB Russian Twists
3 sets of 30 reps (1, 2, 3, 4…not 1, 1, 2, 2, 3, 3, 4, 4, etc)