MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
30-second Row (build in pace)
10-second Handstand Hold Hold
5 Shoulder Press (empty bar)
5 Seated Banded Lat Pull Downs
5 Step Back Lunges (each side)
2. Strength
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
3. Workout Prep
2 sets:
100m Row (At workout pace)
10ft Handstand Walk
Weightlifting
Shoulder Press
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets
Metcon
COMP: Metcon (Time)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)
* Target time: 9-11 minutes
* Time cap: 14 minutes
* Stimulus is moderate pacing with consideration of fatigue going into handstand walks and also of ascending volume on rower across the workout. Be smart on the front of the workout to avoid burning out on the back half. Not too conservative, but a happy medium that still gets the job done.
FIT: Metcon (Time)
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)
* Target time: 9-11 minutes
* Time cap: 14 minutes
* Stimulus is moderate pacing with consideration of fatigue going into handstand walks and also of ascending volume on rower across the workout. Be smart on the front of the workout to avoid burning out on the back half. Not too conservative, but a happy medium that still gets the job done.
BURN: Metcon (Time)
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl