MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m Jog
10 sec handstand hold
5 Body row on racked barbell
5 Strict Press (empty bar)
**2. Workout Prep**
1 set
100m Run
5 Pull Ups
5 Handstand Push Ups
Metcon
COMP: Metcon (Time)
4 sets (1 Set every 6:00)
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Stimulus is moderate/moderate high intensity with consideration to burn out potential on pull-ups and handstand push-ups. Athletes should be getting at least 90 seconds of rest between rounds. Modify reps/movements to hit this goal is needed.
Athletes should use the first set as a tester and then adjust to stay consistent or slightly better as sets go on.
FIT: Metcon (Time)
4 sets (1 Set every 6:00)
Run 200m
20 Ring Rows
15 Push-Ups
Run 200m
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity with consideration to burn out potential on pull-ups and handstand push-ups. Athletes should be getting at least 90 seconds of rest between rounds. Modify reps/movements to hit this goal is needed.
Accessory Work
Bulgarian Split Squat
One leg elevated on a bench or box. Other leg out in front in a proper lunge technique.
4 sets: 10 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets
This movement can also be performed at bodyweight with no dumbbells if preferred.