MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warmup
-into-
Hip Halo Warmup
-into-
7 min AMRAP:
30-sec Machine
5 GHD’s to parallel
5 Overhead Squats (empty bar – build across)
10-sec handstand hold
3-inch worms
2. Workout Prep
3 sets:
5 GHD’s
1 Wall Walk (half way)
3 Overhead Squats (build in weight)
Metcon
COMP: Metcon (Time)
For Time:
30 GHD Sit Ups
5 Wall Walks
30 Overhead Squats (95/65)
20 GHD Sit Ups
5 Wall Walks
20 Overhead Squats (115/80)
10 GHD Sit Ups
5 Wall Walks
10 Overhead Squats (135/95)
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will test their shoulders.. Athletes should be purposeful with their rest time during wall walks due to increasing shoulder fatigue across the workout. Do not be tempted to go too fast on wall walks, resulting in no reps.
Chipper style workout, so make sure athletes know not to come out hot.
FIT: Metcon (Time)
30 V-Ups
5 Wall Walks (halfway)
30 Overhead Squats (75/55)
20 V-Ups
5 Wall Walks (halfway)
20 Overhead Squats (95/65)
10 V-Ups
5 Wall Walks (halfway)
10 Overhead Squats (115/80)
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will test their shoulders.. Athletes should be purposeful with their rest time during wall walks due to increasing shoulder fatigue across the workout. Do not be tempted to go too fast on wall walks, resulting in no reps.
Chipper style workout, so make sure athletes know not to come out hot.
BURN: Metcon (Time)
30 V-Ups
5 Wall Walks (halfway)
30 Overhead Squats
20 V-Ups
5 Wall Walks (halfway)
20 Overhead Squats
10 V-Ups
5 Wall Walks (halfway)
10 Overhead Squats
For the OHS – If an athlete cannot perform overhead squats, allow them to modify to a front squat.
Weight should range from ~50% on the set of 30 reps to ~60% on the 20s. The heaviest weight selected should be able to be completed in a set of 10 unbroken reps (~70%).
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will test their shoulders.. Athletes should be purposeful with their rest time during wall walks due to increasing shoulder fatigue across the workout. Do not be tempted to go too fast on wall walks, resulting in no reps.
Chipper style workout, so make sure athletes know not to come out hot.
Accessory Work
Metcon (No Measure)
4 Rounds:
:30 Superman Hold
:30 Plank on Elbows
30 KB Russian Twists
10 QUALITY Push Ups