MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
3 sets:
1:00 Machine
30-second Single Unders or Crossover Practice
3 Inch Worms
10 Walking Lunge Steps
5 Russian Kettlebell Swings
2. Workout Prep
2 sets:
Set 1:
1 Bar Muscle Up or 2 Ring Rows
5 Crossover Singles
10ft Kettlebell Walking Lunge
Set 2:
10 Single Unders
10ft Handstand Walk
5 Kettlebell Swings
Accessory Work
Crossover Practice (AMRAP – Reps)
Take 10-15 min to practice Crossovers
Take 10-15 min to practice Crossovers
Metcon
COMP: Metcon (2 Rounds for reps)
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35)
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)
Target number of reps each set:
Set 1: 200+ Reps (Through 5 rounds)
Set 2: 400+ Reps (Through 5 rounds)
Minimum number of reps before scaling:
Set 1: 140 Reps (Into the lunge on 3rd round)
Set 2: 240 Reps (3rd round)
Stimulus is moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to the pull-up bar and handstand walk. Distance on the handstand is meant to be short to allow athletes to stay consistent and build capacity.
A lot of skill in this workout. Ensure you adjust/scale as needed to keep the intended stimulus.
FIT: Metcon (2 Rounds for reps)
10:00 AMRAP
3 Burpee Chest to Bar
15 Crossover Singles or 25 Double-Unders
50ft Kettlebell Walking Lunge (35/25)
-Rest 5:00-
10:00 AMRAP
50 Single Unders
10ft Handstand Walk or 2 Wall Walks
15 Kettlebell Swings (35/25)
10ft Handstand Walk or 2 Wall Walks
Target number of reps each set:
Set 1: 200+ Reps (Through 5 rounds)
Set 2: 400+ Reps (Through 5 rounds)
Minimum number of reps before scaling:
Set 1: 140 Reps (Into the lunge on 3rd round)
Set 2: 240 Reps (3rd round)
Stimulus is moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to the pull-up bar and handstand walk. Distance on the handstand is meant to be short to allow athletes to stay consistent and build capacity.
A lot of skill in this workout. Ensure you adjust/scale as needed to keep the intended stimulus.
BURN: Metcon (2 Rounds for reps)
10:00 AMRAP
5 Up Down + Ring Row
25 Single Unders
50ft Walking Lunge
-Rest 5:00-
10:00 AMRAP
50 Single Unders
15ft Bear Crawl
15 Kettlebell Swings (light)
15ft Bear Crawl