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). *