MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm-up or Banded 7’s
-into-
6 min AMRAP
10-sec handstand hold
5 Alt V-ups (each side)
5 Knees to elbows
5 Step back Lunges w/ plate overhead (each side)
2. Workout Prep
2 sets:
5 Toes to Bar
10ft Overhead Walking Lunge (increase weight)
Metcon
COMP: Metcon (Time)
3 rounds:
30 Toes to Bar
50’ Overhead Walking lunge (95/65)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate-intensity with consistent pacing across rounds. You need to go into this workout with a plan for sets on toes to bar while grinding through the lunges.
Use the clock and try to keep times similar across rounds. A great pace would be sub 3 minutes per round.
FIT: Metcon (Time)
3 rounds:
25 Toes to Bar
50’ Overhead Walking lunge (75/55)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate-intensity with consistent pacing across rounds. You need to go into this workout with a plan for sets on toes to bar while grinding through the lunges.
Use the clock and try to keep times similar across rounds. A great pace would be sub 3 minutes per round.
BURN: Metcon (Time)
3 rounds:
20 Hanging Knee Raises
50’ Dumbbell Walking lunge (light)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate-intensity with consistent pacing across rounds. You need to go into this workout with a plan for sets on toes to bar while grinding through the lunges.
Use the clock and try to keep times similar across rounds. A great pace would be sub 3 minutes per round.
Accessory Work
STA: Metcon (No Measure)
Table Top Leg Press 4×20 Seconds
Plank 3×75 Seconds
6 Inch Holds 4×30 Seconds
Sit Up Holds 4×20 (5 Second Holds Per Rep)
Leg Raises 4×25
GHD Hip Extension 4 x 10