MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
8 min AMRAP
5 Floor Plates Press
10 Heel to Toe Rocks
10 Alternating Plate Toe Taps (each side)
5 Down Dog/Seal Pose Transitions
**2. Workout Prep**
1 set
10 Double Unders
5 Push-Ups
Metcon
COMP: Metcon (Time)
5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Athletes should aim to hit similar times across or get slightly faster each set.
FIT: Metcon (Time)
5 sets
100 Single Unders
25 Push-Ups
– Rest 1:00 between sets –
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Athletes should aim to hit similar times across or get slightly faster each set.
Accessory Work
Strict Pull-Ups
5 x 7 reps
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Body Row on Racked Barbell
4 x 10 reps
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.