MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
1:00 Bike
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)
2. Workout Prep
1 set:
5/4 CalorieBike (workout pace)
3 Thrusters (focus on breathing)
2 Strict Pull-ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
24/18 Calorie Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements. Athletes can choose between strict or regular pull-ups within the workout (keep athletes moving).
Today’s workout should have a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
21/16 Calorie Echo
20 Thrusters (35/25)
8 Strict Pull-Ups
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements. Athletes can choose between strict or regular pull-ups within the workout (keep athletes moving).
Today’s workout should have a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.
BURN: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
16/12 Calorie Echo
10 Dumbbell Thrusters (light)
5 Jumping Pull-Ups or Ring Rows
*Jumping Pull-Ups should be Open Standards.
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements. Athletes can choose between strict or regular pull-ups within the workout (keep athletes moving).
Today’s workout should have a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.