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:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar)

5 Shoulder Press

30-second Knee Plank

5 Up downs

2. Workout Prep

2 sets:

3 Thrusters (build in weight)

2 Burpee over Bar

3 Chest to Bar

Metcon

COMP: Metcon (Time)

21-15-9

Thrusters (95/65)

Burpee Over Bar

Chest to Bar
Target time: 5-7 minutes

Time cap: 10 minutes

The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran. You are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.

FIT: Metcon (Time)

21-15-9

Thrusters (75/55)

Burpee over Bar

Pull-ups
Target time: 5-7 minutes

Time cap: 10 minutes

The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran. You are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.

Accessory Work

Metcon (Checkmark)

Toes to Bar:

Week 2, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Weighted Sit Ups

30-second Plank Hold (elbows)
* On the Kip, focus on getting your head through your arms (swing through) and behind the bar (swing back). *