220808

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-

2:00 Run/2:00 Bike

-into-

3 sets:

5 Kip Swings

5 Scap Pull-ups

5 Thrusters (empty bar – build)

2. Workout Prep

1 set:

5 Pull-ups

5 Thrusters

100m Run (workout pace)

Metcon

COMP: Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Target time each set: 14-16 minutes

Time cap each set: 20 minutes

STIMULUS and GOALS

The stimulus is moderate pacing and steady effort. Athletes should utilize the runs to shake out their arms and keep them loose in preparation for the upcoming movement. Consistent, repeatable-sized sets will keep athletes moving without the risk of being forced into extended rest from fatigue.

FIT: Metcon (Time)

35 Pull-ups

400m Run

21 Thrusters (75/55)

800m Run

21 Thrusters (75/55)

400m Run

35 Pull-ups
Target time each set: 14-16 minutes

Time cap each set: 20 minutes

BURN: Metcon (Time)

35 Jumping Pull-ups

200m Run

21 Dumbbell Thrusters (light)

400m Run

21 Dumbbell Thrusters (light)

200m Run

35 Jumping Pull-ups

Accessory Work

Metcon (AMRAP – Reps)

3 Sets:

1:00 Leg Lift with Hip Dip

1:00 Crab Toe Touch

1:00 Plank Jacks

1:00 Hollow Hold

1:00 Rest

Scoring: Reps

For Scoring Purposes – Each second is a rep for Hollow Hold. ex: 60 Reps for 60 seconds
This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed.

You will not rest until the 5th minute of each set.

If you take a break during the movements, try to make it QUICK.