MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
Hip Halo Warmup
-into-
3 sets
10 ring rows
5 Back Squats (empty bar)
2. Workout Prep
3 sets:
2 Back Squats (work up in weight)
3 Pull-ups (set 1)
3 Chest to Bar (set 2)
2 Bar Muscle Ups (set 3)
Metcon
COMP: Metcon (3 Rounds for time)
0:00-4:00
30 Pull-ups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)
– rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
STIMULUS and GOALS
The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame.
FIT: Metcon (3 Rounds for time)
0:00-4:00
30 Ring Rows
30 Back Squats (115/95)
rest 2:00
6:00-10:00
20 Pullups
20 Back Squats (135/95)
Rest 2:00
12:00-16:00
10 Chest to Bar Pullups
10 Back Squats (155/125)
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
STIMULUS and GOALS
The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame.
BURN: Metcon (3 Rounds for time)
0:00-4:00
30 Ring Rows
30 Back Squats (95/65)
rest 2:00
6:00-10:00
20 Pullups
20 Back Squats (115/95)
Rest 2:00
12:00-16:00
10 Chest to Bar Pullups
10 Back Squats (135/95)
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
STIMULUS and GOALS
The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame.
Accessory Work
ROMWOD (No Measure)
ROMWOD