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.