MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup

-into-

10 sets

“Rowling”

*1 Burpee for every meter over, or under 100m*

**2. Workout Prep**

5/4 Calorie Row

2 Strict Handstand Push-Ups

2 Kipping Handstand Push-Ups

5/4 Calorie Row

2 Dumbbell Shoulder to Overhead

Metcon

COMP: Metcon (Time)

For Time:

25/20 Calorie Row

20 Strict handstand push-ups

25/20 Calorie Row

40 Kipping handstand push-ups

25/20 Calorie Row

60 Double Dumbbell Shoulder to Overhead (2×50/2×35)

25/20 Calorie Row
Target time: 16-18 minutes

Time cap: 22 minutes

Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements.

For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.

Save your shoulders early on cause they will be hurting down the stretch.

FIT: Metcon (Time)

For Time:

25/20 Calorie Row

15 Strict handstand push-ups

25/20 Calorie Row

30 Kipping handstand push-ups

25/20 Calorie Row

60 Double Dumbbell Shoulder to Overhead (2×35/25)

25/20 Calorie Row
Target time: 16-18 minutes

Time cap: 22 minutes

Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements.

For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.

Save your shoulders early on cause they will be hurting down the stretch.

BURN: Metcon (Time)

For Time:

20/15 Calorie Row

20 Push-ups

20/15 Calorie Row

30 Bar Push Ups

20/15 Calorie Row

40 Double Dumbbell Shoulder to Overhead (light)

20/15 Calorie Row
Target time: 16-18 minutes

Time cap: 22 minutes

Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements.

For athletes who cannot perform HSPU, have them modify this workout to strict Dumbbell Press, Dumbbell shoulder to overhead, and regular push ups.

Save your shoulders early on cause they will be hurting down the stretch.

Weightlifting

Strict Pull-Ups

Strict Pull-Ups for load:

#1: 10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

#5: 10 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.