MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm up
-into-
Hip Halo Warmup
-into-
3 sets:
5 Back Squats (empty bar)
5 Shoulder Press (empty bar)
5 Box Jumps (low box)
5 Inchworms
2. Workout Prep
3 sets:
With partner
5 Back Squats (each/build in weight)
2 Box Jump Overs (each/build in height)
2 Strict Handstand Push-ups
Metcon
COMP: Metcon (Time)
FOR TIME:
30 Back Squats (135/95)
25 Box Jump Overs (24/20)
20 Strict Handstand Push-ups
25 Box Jump Overs (24/20)
30 Back Squats (135/95)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a “hard push” through the second half. We want to be nice and smooth through these movements. Reps should be split up in any fashion that allows athletes to maintain a moderately-high intensity throughout.
The shoulders will be burning and legs on fire, so staying poised and smooth will be key.
FIT: Metcon (Time)
30 Back Squats (115/80)
25 Box Jump Overs (20/16)
20 Handstand Push-ups
25 Box Jump Overs (20/16)
30 Back Squats (115/80)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a “hard push” through the second half. We want to be nice and smooth through these movements. Reps should be split up in any fashion that allows athletes to maintain a moderately-high intensity throughout.
The shoulders will be burning and legs on fire, so staying poised and smooth will be key.
BURN: Metcon (Time)
30 Back Squats (95/65)
25 Box Jump Overs (20/16)
20 Handstand Push-ups
25 Box Jump Overs (20/16)
30 Back Squats (95/65)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a “hard push” through the second half. We want to be nice and smooth through these movements. Reps should be split up in any fashion that allows athletes to maintain a moderately-high intensity throughout.
The shoulders will be burning and legs on fire, so staying poised and smooth will be key.
Accessory Work
ROMWOD (No Measure)
ROMWOD
Coaches pick a 15 minute ROMWOD and enjoy the end of the week!