MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
2. Strength Prep
10 minutes to establish a heavy 2 rep Shoulder Press
3. Workout Prep
2 sets:
1 Wall Walk
4 Kettlebell Swings (build in weight)
5/4 Calorie Row (build in pace)
Weightlifting
Shoulder Press
10 minutes to establish a Heavy 2 rep
Metcon
COMP: Metcon (Time)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.
Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.
FIT: Metcon (Time)
4-3-2-1-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (53/35)
20-16-12-8-4
Calorie Row
(Women Calories: 16-12-10-6-4)
Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.
Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.
BURN: Metcon (Time)
5-4-3-2-1
Inch Worms
15-12-9-6-3
Russian Kettlebell Swings (light)
(Women Calories: 11-9-7-5-3)
Calorie Row
Stimulus is moderate pacing across the entirety of the workout. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells.
Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.