MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
6 min AMRAP
30 sec bike
5 Strict Press (empty bar – build across)
5 Banded Pullups
5 Down Dog/Seal Pose Transitions
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Shoulder Press
3 Strict Pull-ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
16/14 Calorie Echo Bike
15 Shoulder Press (75/55)
9 Strict Pull-ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Stimulus is moderate intensity across the entire workout. Athletes should apply an effort to each movement that can be replicated each round and avoid going to burnout on any of the movements.
FIT: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
14/12 Calorie Bike
12 Shoulder Press (65/45)
6 Strict Pull-ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Stimulus is moderate intensity across the entire workout. Athletes should apply an effort to each movement that can be replicated each round and avoid going to burnout on any of the movements.
BURN: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12/10 Calorie Bike
10 Dumbbell Shoulder Press (light)
8 Ring Rows
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Stimulus is moderate intensity across the entire workout. Athletes should apply an effort to each movement that can be replicated each round and avoid going to burnout on any of the movements.
Accessory Work
GHD Hip Extension
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
4 sets: 20 reps; unloaded or holding a plate or DB
Inverted Skull Crushers (AMRAP – Reps)
4 x 10