MobTown CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch
2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups
Metcon
COMP: Metcon (Time)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus for today’s workout is aggressive pacing through the row (not max effort) into steady, consistent sets on the thrusters/bar muscle ups. We are tackling the final event from the 2022 CrossFit Games, and if you watched this workout, then you know the row is no joke.
IT: Metcon (Time)
1000m Row
50 Thrusters (75/55)
40 Chest to Bar
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus for today’s workout is aggressive pacing through the row (not max effort) into steady, consistent sets on the thrusters/bar muscle ups. We are tackling the final event from the 2022 CrossFit Games, and if you watched this workout, then you know the row is no joke.
BURN: Metcon (Time)
800m Row
50 Thrusters (75/55)
40 Pull Ups
Yes, I know the thruster weight is the same.
Gymnastics
Ring Rows
5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –