MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

30 sec bike

10 sec handstand hold

5 Double Dumbbell Strict Press

2. Workout Prep

2 sets:

5/4 CalorieBike (workout pace)

3 Handstand Push Ups

Metcon

WTH: Metcon (Time)

40/32 Calorie Bike

20 Strict Handstand Push Ups

30/24 CalorieBike

15 Strict Handstand Push ups

20/16 Calorie Bike

10 Strict Handstand Push ups

10/8 Calorie Bike

5 Strict Handstand Push ups
Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on the bike that does not result in burnout and allows athletes to go straight into handstand push ups.

COMP: Metcon (Time)

32/26Calorie Bike

20 Handstand Push ups

24/20 Calorie Bike

15 Handstand Push ups

16/12 Calorie Bike

10 Handstand Push ups

8/6 Calorie Bike

5 Handstand Push ups
Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on the bike that does not result in burnout and allows athletes to go straight into handstand push ups.

FIT: Metcon (Time)

24/20 Calorie Bike

16 Handstand Push ups

18/14 Calorie Bike

12 Handstand Push ups

12/8 Calorie Bike

8 Handstand Push ups

8/6 Calorie Bike

4 Handstand Push ups
Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on the bike that does not result in burnout and allows athletes to go straight into handstand push ups.

BURN: Metcon (Time)

24/20 Calorie Bike

20Push ups

18/14 Calorie Bike

16 Push ups

12/8 Calorie Bike

12 Push ups

8/6 Calorie Bike

8 Push ups

Accessory Work

PART OF CLASS

Turkish Get Up

*Use a weight that is challenging but allows for good form throughout reps

Athletes will perform 5 sets of 2 Turkish Get-Ups on each side. Athletes should use a weight that can be controlled overhead throughout the movement. If athletes have issues with shoulder mobility, they should stay very light on this accessory work.