MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

8:00 AMRAP

30-seconds Jump Rope

10 Dynamic Squat Stretches

10 Kip Swings

5 Muscle Cleans

5 Push Press

5 Back Squats

2. Workout Prep

3 sets:

10 Double Unders

3 Toes to Bar

2 Back Squats (build in weight)

*Practice transitioning weight from the ground to the back rack efficiently.

Accessory Work

ROPE CLIMB (Checkmark)

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs

Level 2: Standard Rope Climbs

Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:

Odd: 1-3 Rope Climbs at your level above

Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

Metcon

COMP: Metcon (Time)

4 Rounds

100 Double Unders

20 Toes to bar

10 Back Squats (185/125)

* Back Squats are from the ground
* Target time: 11-13 minutes

* Time cap: 16 minutes

* Stimulus for todays workout is moderate push pace effort. We want to see you try to hold a consistent pace and sets across the entire workout. The challenge will be controlling breathing on the double unders and front squats

FIT: Metcon (Time)

4 Rounds

75 Double Unders

15 Toes to bar

10 Back Squats (155/105)
* Back Squats are from the ground

* Target time: 11-13 minutes

* Time cap: 16 minutes

* Stimulus for todays workout is moderate push pace effort. We want to see you try to hold a consistent pace and sets across the entire workout. The challenge will be controlling breathing on the double unders and front squats

BURN: Metcon (Time)

4 Rounds

100 Single Unders

15 Hanging Knee Raises

10 Dumbbell Front Squats (light)