MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
6 min AMRAP
30-second Bike (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Rotate between these two movements:
Build to a heavy single deadlift
Find a max set of strict HSPU
3. Workout Prep
1 set:
4 Kettlebell Swings
4 Toes to Bar
4 Abmat Sit Ups
Weightlifting
Deadlift
Build to a Heavy Single (10-12 minutes)
Strict Handstand Push-Ups
Build to a max set of Handstand Push-ups (Strict)
Metcon
COMP: Metcon (Time)
4 sets
2 Rounds
12 Kettlebell Swings (53/35)
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-
Score is total time including rest.
* Target time each set: 2:30-3 minutes
* Time cap each set: 4 minutes
* Stimulus for todays workout is moderate-high intensity while managing core fatigue. We have a lot of crunching today, so ensure to prime for this gut blaster. The first and second set will set the tone and let your know what your abs can take. Aim to stay consistent on sets and times while selling out on the final 2 rounds.
* This will challenge even the most advanced athletes. Be mindful of your grip from the swings to the toes to bar. Use the clock and try to stay on pace.
FIT: Metcon (Time)
4 sets
2 Rounds
12 Kettlebell Swings (35/25)
10 Toes over hips
12 Abmat Sit Ups
-Rest 1:00 between sets-
Score is total time including rest.
* Target time each set: 2:30-3 minutes
* Time cap each set: 4 minutes
* Stimulus for todays workout is moderate-high intensity while managing core fatigue. We have a lot of crunching today, so ensure to prime for this gut blaster. The first and second set will set the tone and let your know what your abs can take. Aim to stay consistent on sets and times while selling out on the final 2 rounds.
* This will challenge even the most advanced athletes. Be mindful of your grip from the swings to the toes to bar. Use the clock and try to stay on pace.