MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min machine of choice
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Burpee into Cobra Stretch
1 Pull-on Rope for height
**2. Workout Prep**
1 set
10 Sec. Bike (Workout Pace)
5 Toes to Bar
– rest 30 seconds –
10 Sec. Bike (Workout Pace)
1 Rope Climb or 3 Strict Pull Ups
Metcon
COMP: Metcon (2 Rounds for time)
For time
60 Toes to bar
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press
-rest until 12:00-
12 Rope Climbs or 50 Strict Pull-Ups
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press
Target time each set: 7-9 minutes
Time cap: 10 minutes
You will have two finish times to put into Wodify.
You should finish the DP in under :40. If not, scale!
Stimulus for the workout is steady pacing with planned amounts of work for each round before returning to the Devil’s Press.
FIT: Metcon (2 Rounds for time)
For time
60 Hanging Knees Raises
(perform 8 Devils Press (25/15) every 2 minutes)
rest until 12:00
10 Zombie Rope Climbs or 40 Strict Pull-Ups
(perform 6 Devils Press (25/15) every 2 minutes)
Target time each set: 7-9 minutes
Time cap: 10 minutes
You will have two finish times to put into Wodify.
You should finish the DP in under :40. If not, scale!
Stimulus for the workout is steady pacing with planned amounts of work for each round before returning to the Devil’s Press.
Accessory Work
Bottom-Up Single Arm Standing KB Press (3 x 10)
3 sets of 10 to each arm
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
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 weight, stay the same across sets