MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
5 Wallballs (focus on breathing and arm cycling)
5 Hand Release Pushup
5 Rings Row (feet on the floor)
4 Box Get Overs (focus on the transition over the box)
DOUBLE UNDER CHALLENGE
5 Minute AMRAP
**2. Workout Prep**
1 set
5 Wall Balls
3 Ring Rows (feet elevated)
3 Deficit Push-Ups
1 Burpee Box Get Over
Metcon
COMP: Metcon (4 Rounds for time)
Every 4:00 (5 rounds)
15 Wall Balls (30/20)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Jump Overs (24/20)
Target time: 2-3 minutes
Time cap: 3:30
Barbell Row – SECURE BARBELL TO RIG WITH BANDS!!! See Ring Row for heights
Ring Row – Feet Elevated: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie on the floor with shoulders under the rings and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep. Modify by placing feet on the floor.
FIT: Metcon (4 Rounds for time)
Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (25’s/10’s)
10 Burpee Box Jump Overs (24/20)
Target time: 2-3 minutes
Time cap: 3:30
See COMP for notes
BURN: Metcon (4 Rounds for time)
Every 4:00 (5 rounds)
15 Wall Balls (14/10)
10 Ring Rows
10 Pushups
10 Burpee Box Step Ups (20)
Target time: 2-3 minutes
Time cap: 3:30
See COMP for notes
Weightlifting
Seated Alternating Double DB Shoulder Press
4 x 10
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
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GHD Hip Extension
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
5 sets: 20 reps; unloaded or holding a plate or DB