MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row
-into-
7 min AMRAP
5 Stepback lunges (each side)
3 Zombie Climbs
10-sec Handstand Hold
3-inch worms
**2. Workout Prep**
3 sets
1 Wall Walk (Halfway on set number 1)
1 Rope Climb (only 1 Pull)
10ft Front Rack Lunge Walk (add weight each set)
Metcon
COMP: Metcon (Time)
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Sandbag Carry (150/100) or KB Farmer Carry (2×70/2×53) after each round *
Target time: 14-16 minutes
Time cap: 20 minute
Stimulus for this workout is GRIND! This ladder is one time through and descending reps so there is light at the end of the tunnel when you hit the 3rd rope climb!
LACTIC ACID PARTY. Expect the burn on this one! Lungs, Shoulders, and grip! Athletes will have a fun day with this high skilled, games type ladder workout.
FIT: Metcon (Time)
10-8-6-4-2
Wall Walk (Half Way Up the Wall)
Zombie Climbs OR 20-15-10-5 Jumping Pull Ups
100ft Sandbag Carry (100/70) OR Dumbbell Farmer Carry (2×70/2×50) after each round
Target time: 14-16 minutes
Time cap: 20 minute
Stimulus for this workout is GRIND! This ladder is one time through and descending reps so there is light at the end of the tunnel when you hit the 3rd rope climb!
LACTIC ACID PARTY. Expect the burn on this one! Lungs, Shoulders, and grip! Athletes will have a fun day with this high skilled, games type ladder workout.
Accessory Work
Metcon (No Measure)
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *