MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10-12 minutes)
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
5 Muscle Snatch (PVC-Empty bar)
5 Overhead Squats (PVC-Empty bar)
2. Workout Prep
3 sets:
100m Run (build-in pace)
3 Overhead Squats (empty bar-build across sets)
Metcon
COMP: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Target time: 14-16 minutes
Time cap: 20 minutes
The stimulus for this workout is to move with purpose and keep intensity at a level that will allow for consistent performances from round to round. We are aiming to have similar times for each round rather than mistakenly starting out too hard and drastically slowing down during the course of the workout.
FIT: Metcon (Time)
5 Rounds
400m Run
15 Overhead Squats (75/55)
Target time: 14-16 minutes
Time cap: 20 minutes
The stimulus for this workout is to move with purpose and keep intensity at a level that will allow for consistent performances from round to round. We are aiming to have similar times for each round rather than mistakenly starting out too hard and drastically slowing down during the course of the workout.
BURN: Metcon (Time)
5 Rounds
300m Run
15 Dumbbell Front Squats (light)
Accessory Work
STRICT PULL UPS WEEK 4 (Checkmark)
COMP
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
FIT
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
BURN
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–