MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows (each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3 Overhead Squats (empty bar)
2x50ft Shuttle Run
2. Workout Prep
2 sets:
1 Bar Muscle Up
3 Overhead Squats (Build in weight)
1x50ft Shuttle Run
Accessory Work
Metcon (Checkmark)
Workout Definition
Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
Metcon
COMP: Metcon (4 Rounds for time)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
Target time each set: 2:30-3:15
Time cap each set: 3:30
This workout is designed to challenge gymnastics stamina, overhead strength, and sprint-style conditioning. The combination of bar muscle-ups, overhead squats, and shuttle runs requires a balance of pulling endurance, shoulder stability, and controlled breathing. The goal is to complete each round efficiently while managing fatigue across all four sets.
FIT: Metcon (4 Rounds for time)
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
Target time each set: 2:30-3:15
Time cap each set: 3:30
This workout is designed to challenge gymnastics stamina, overhead strength, and sprint-style conditioning. The combination of bar muscle-ups, overhead squats, and shuttle runs requires a balance of pulling endurance, shoulder stability, and controlled breathing. The goal is to complete each round efficiently while managing fatigue across all four sets.
BURN: Metcon (4 Rounds for time)
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups