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.