220525

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 wall balls (focus on breathing and arm cycling)

1 rope pull for height OR 2 zombie climbs

5 down dog/seal pose transitions

2. Workout Prep

2 sets:

5 Wall Balls

1 Rope Climb (1 pull)

– rest 30 seconds between sets –

Metcon

COMP: Metcon (Time)

10 rounds:

15 Wall Balls (20/14)

2 Rope Climbs
TARGET SCORE

Target time: 14-16 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The stimulus for today’s workout is steady pacing across rounds.

FIT: Metcon (Time)

10 rounds:

15 Wall Balls (14/10)

1 Rope Climb (Or 5 Burpee Pull-ups)
TARGET SCORE

Target time: 14-16 minutes

Time cap: 20 minutes

Athletes should watch round times and attempt to stay steady throughout.

Weightlifting

Single leg DB Romanian Deadlift

4 sets: 10 reps (each side)

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side

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Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Build to a moderate weight; stay the same or build across sets