MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
5 min AMRAP
10-sec handstand hold
3 Push Press (empty bar – build across)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)
**2. Workout Prep**
3 sets (Add weight)
1 Squat Snatch + 1 Overhead Squat
1 Strict Handstand Push Up
1 Kipping Handstand Push Up
– rest 30 seconds between sets –
Metcon
COMP: Metcon (2 Rounds for time)
4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Shoulder fatigue will be the deciding factor with this workout.
Barbell should be taken from the floor.
FIT: Metcon (2 Rounds for time)
4 Rounds
8 Overhead Squats (95/65)
6 Strict Handstand Push-Ups
At 10:00
4 Rounds
12 Front Squats (95/65)
10 Handstand Push-Ups
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Shoulder fatigue will be the deciding factor with this workout.
Barbell should be taken from the floor.
IF YOU CAN NOT SAFELY OVERHEAD SQUAT, SCALE TO A FRONT SQUAT and then sub back squat in for the 2nd round.
BURN: Metcon (2 Rounds for time)
4 Rounds
8 Overhead Squats or FRONT squats (75/55)
6 Box HSPU
At 10:00
4 Rounds
12 Front Squats (95/65)
10 DB Strict Press
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Shoulder fatigue will be the deciding factor with this workout.
Barbell should be taken from the floor.
IF YOU CAN NOT SAFELY OVERHEAD SQUAT, SCALE TO A FRONT SQUAT and then sub back squat in for the 2nd round.
Weightlifting
Single Arm DB Bench Press
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance.
Standing Tricep Extension w/Band
4 sets: 10 reps
Attach band to pullup bar overhead.
ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body