MobTown CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
2. Strength Prep
You will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. transition to 1 set of strict weighted pull-ups. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Front Squat
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on a tall torso with high elbows.
Weighted Chin Ups
Strict Chin Up:
– Max Weight
Try to reach a heavy single within 5-6 working sets (not counting warm-up). Remember, we are performing these in-between the front squat sets.
COMP: Metcon (Time)
For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Target time: 5-7 minutes
Time cap: 10 minutes
Thrusters: Weight should be light where they have a realistic shot of hitting all sets unbroken.
STIMULUS and GOALS
The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran.
Athletes are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.
FIT: Metcon (Time)
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups
Target time: 5-7 minutes
Time cap: 10 minutes
Thrusters: Weight should be light where they have a realistic shot of hitting all sets unbroken.
STIMULUS and GOALS
The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran.
Athletes are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.
BURN: Metcon (Time)
21-15-9
Thrusters (55/45)
Burpee over Bar
Jumping Pull Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Thrusters: Weight should be light where they have a realistic shot of hitting all sets unbroken.
STIMULUS and GOALS
The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran.
Athletes are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.
Accessory Work
CORE: Metcon (No Measure)
Sit Ups 30 sec
Plank 30 sec
V Up 30 sec
Plank 30 sec
Mountain Climbers 30 sec
Plank 30 sec
Sit Up 30 sec
Plank 30 sec
V Up 30 Sec
Plank 30 Sec
Mountain Climbers 30 sec
Plank 30 sec