MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
Hip Halo
-into-
Every min (6 minutes)
– With an Empty Bar –
5 Muscle Cleans
4 Front Squats
3 Push Press
2 Thrusters (Pause a the top and breathe)
**2. Workout Prep**
3 sets
5/4 Calorie Row (Workout Pace)
4 Thrusters (Workout Weight)
– Focus on breathing and smooth reps –
Metcon
COMP: Metcon (Time)
42-30-18*
Thrusters (75/55)
Calorie Row
*Women’s Calories: 34-22-14
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity with intensity increasing as rep decrease across workout.
This workout will have an “Open” type feel to it. Athletes will need to really focus on breathing and staying steady in this workout.
FIT: Metcon (Time)
40-25-10
Thrusters (65/45)
Calorie Row
Women’s Calories: 30-18-8
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory Work
Handstand Push-ups
THIS IS PART OF CLASS
Advanced:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells as a substitute for athletes who struggle with stability.