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 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings
2. Workout Prep
3 sets with Partner:
3 Overhead Squats (build in weight)
2 Box Jumps (build in height)
2 Kipping Chest to Bar (practice muscle ups if performing)
Accessory Work
PART OF CLASS
Metcon (Checkmark)
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice
Metcon
COMP: Metcon (AMRAP – Reps)
5 Rounds
1:30 AMRAP
6 Overhead Squats (115/80)
6 Box Jumps (24/20)
-then-
Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
-rest 1:30 between rounds-
Kipping Pull Up + 1 rep
Kipping Chest to Bar = 2 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
The chest to bar must be completed in a kipping motion, no butterfly.
The stimulus for today’s workout is moderate-high intensity through the squats and box jumps into planned/strategic sets on the gymnastics.
FIT: Metcon (AMRAP – Reps)
5 Rounds
1:30 AMRAP
6 Overhead Squats (95/65))
6 Box Jumps or step ups(24/20)
-then-
Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
-rest 1:30 between rounds-
Kipping Pull Up + 1 rep
Kipping Chest to Bar = 2 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
The chest to bar must be completed in a kipping motion, no butterfly.
The stimulus for today’s workout is moderate-high intensity through the squats and box jumps into planned/strategic sets on the gymnastics.
BURN: Metcon (AMRAP – Reps)
5 Rounds
1:30 AMRAP
6 Front Squats (light)
6 Box Step Ups (24/20)
complete and switch
-then-
Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up/BANDED PULL UPS
-rest 1:30 between rounds-
Kipping or banded Pull Up + 1 rep
Kipping Chest to Bar = 2 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
The chest to bar must be completed in a kipping motion, no butterfly.
The stimulus for today’s workout is moderate-high intensity through the squats and box jumps into planned/strategic sets on the gymnastics.