MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10-15 minutes Hinshaw Warm-Up
## Hinshaw warm-up written out
Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)
20m out walk back
11. Side step out and back
12. Side step jumping jack out and back
Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)
**2. Workout Prep**
Every minute (3 sets)
100m Run
* Start slow and build into a comfortable pace *
Metcon
ALL: Metcon (Distance)
5-4-3-2-1 minute
Max Distance Run
Rest 1 minute Between sets
For our purposes, we will use the 400m, 200m, and 100m courses. Choose which one based on time remaining…For example, for the 5 minute section, I will run the 400m 2 times and then the 200m as many times as I can until time expires.
TARGET SCORE
This is just scored on individual effort. Every athletes will be different and should push within their limits.
STIMULUS and GOALS
The stimulus for today’s workout is increasing intensity/effort across sets with distances slightly declining. Athletes should start at a slow-moderate pace, and by the end, they should be into a fast-sprint attempt. The rest will always be 1 minute, so caution athletes to stay moving during the rest and don’t sit down.
Accessory Work
Metcon (No Measure)
5 sets
10 Dumbbell Bicep Curl (each)
20-30 Second Hollow Hold
10 Single Dumbbell Step Up (each)
ROMWOD (No Measure)
ROMWOD
If you are feeling tight, you can complete a ROMWOD instead of accessory work.