MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups
2. Workout Prep
1 set
10 Single Unders
2 Strict Pull Ups
-rest 30-seconds-
5/4 Calorie Row (workout pace)
2 Strict Handstand Push Ups
Metcon
COMP: Metcon (AMRAP – Reps)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80
Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)
Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)
Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)
Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)
STIMULUS and GOALS
Stimulus is moderate pacing throughout while being mindful of potential burn out. You should aim to go non-stop through the rope/row with calculated sets on the pull-ups/handstand push-ups.
Do not to be baited by the low reps early on and come out hot. It only gets harder, so start smooth and steady to stay moving throughout.
FIT: Metcon (AMRAP – Reps)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Handstand Push Up
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80
Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)
Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)
Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)
Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)
STIMULUS and GOALS
Stimulus is moderate pacing throughout while being mindful of potential burn out. You should aim to go non-stop through the rope/row with calculated sets on the pull-ups/handstand push-ups.
Do not to be baited by the low reps early on and come out hot. It only gets harder, so start smooth and steady to stay moving throughout.
BURN: Metcon (AMRAP – Reps)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Ring Rows
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Push Ups
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80
Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)
Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)
Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)
Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)
STIMULUS and GOALS
Stimulus is moderate pacing throughout while being mindful of potential burn out. You should aim to go non-stop through the rope/row with calculated sets on the pull-ups/handstand push-ups.
Do not to be baited by the low reps early on and come out hot. It only gets harder, so start smooth and steady to stay moving throughout.
Weightlifting
Back Squat (YES THIS IS AFTER THE METCON)
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).