MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
Banded 7s
-into-
10:00 AMRAP
30-second Air Bike
5 Kip Swings
3 Kipping Pull Up/Chest to Bar
3 5-Second Top of Ring Dip Hold + Slow, Controlled Negative
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (fast)
1-2 Bar Muscle Ups
-rest as needed between sets-
Gymnastics
RINGS (Checkmark)
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row
Metcon
COMP: Metcon (Time)
30/24 Calorie ECHO Bike
20 Bar Muscle Ups
30/24 Calorie ECHO Bike
Target time: 5:00-7:00
Time cap: 10:00
This is a high-intensity sprint-style workout with a gymnastics centerpiece. It’s designed to spike our heart rate on the bike while testing bar muscle up capacity under fatigue. Then, get back on the bike and see if you have enough in the tank for a sprint to the finish.
FIT: Metcon (Time)
25/20 Calorie ECHO Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie ECHO Bike
Target time: 5:00-7:00
Time cap: 10:00
This is a high-intensity sprint-style workout with a gymnastics centerpiece. It’s designed to spike our heart rate on the bike while testing bar muscle up capacity under fatigue. Then, get back on the bike and see if you have enough in the tank for a sprint to the finish.
BURN: Metcon (Time)
20/15 Calorie ECHO Bike
30 Jumping Pull Ups
20/15 Calorie ECHO Bike