MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Roll and Reach
10 Alternating V-Ups
10-second Hand Stand Hold
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
3. Workout Prep
2 sets:
4 Toes to Bar
1 Wall Walk
Weightlifting
Shoulder Press
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Metcon
COMP: Metcon (Time)
4 Rounds
20 Toes to Bar
4 Wall Walks
Target time: 8-10 minutes
Time cap each: 14 minutes
STIMULUS and GOALS
Stimulus is moderate-steady pacing with planned rest to sustain the work pace. Classic, basic couplet where you either got the endurance on the shoulders or you don’t. Be smart and break before the wall walks break you. Use the clock and see if they can keep consistent round times.
Shake out your shoulders early and often cause they are going to hate you.
FIT: Metcon (Time)
4 Rounds
15 Toes to Bar (Or 20 Knees to Elbows)
3 Wall Walks
Target time: 8-10 minutes
Time cap each: 14 minutes
STIMULUS and GOALS
Stimulus is moderate-steady pacing with planned rest to sustain the work pace. Classic, basic couplet where you either got the endurance on the shoulders or you don’t. Be smart and break before the wall walks break you. Use the clock and see if they can keep consistent round times.
Shake out your shoulders early and often cause they are going to hate you.
BURN: Metcon (Time)
4 Rounds
15 Hanging Knee Raises
50ft Bear Crawl