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)