MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
1 Round Through
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m jog
10 sec handstand hold
10 yd bear crawl
2. Workout Prep
1 set
4x25ft Shuttle Run
10 Walking Lunge Steps
10ft Handstand Walk
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk or 4 Wall Walks
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
STIMULUS and GOALS
Stimulus is moderate intensity across rounds that allows for consistent effort. Think steady pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same. JUST KEEP MOVING!
The handstand walk option is challenging for athletes wanting to try something new. If you struggle or cannot perform consistently, then adjust or scale to stay within the intended stimulus.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
300ft Shuttle Run (12x25ft)
75ft Walking Lunge
3 Wall Walks
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
STIMULUS and GOALS
Stimulus is moderate intensity across rounds that allows for consistent effort. Think steady pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same. JUST KEEP MOVING!
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
300ft Shuttle Run (12x25ft)
50ft Walking Lunge
25ft Bear Crawl
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
STIMULUS and GOALS
Stimulus is moderate intensity across rounds that allows for consistent effort. Think steady pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same. JUST KEEP MOVING!
Weightlifting
Barbell Curls 21s
Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8