MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 sec Bike Erg or Air Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
2. Workout Prep
2 sets:
5/4 Calorie Bike Erg (build-in pace) or ECHO Bike
25ft Sandbag Carry (build-in weight)
Accessory Work
HANDSTAND HOLD (Checkmark)
Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.
Level 1: wall walk as high as you feel comfortable and hold the top position.
Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.
Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.
Level 4: max handstand hold on parallettes
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 12:00
10-15-20-25….
Calorie Bike Erg (Or ECHO Bike)
25-50-75-100-125ft…
Sandbag Carry (100/70)
Women Calories: 8-12-16-20…
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
THREE CAN START WITH PART TWO FIRST SO EVERYONE CAN USE BIKE ERG
Every 5ft of Carry and Sled = 1 rep
Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)
Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Lunge
Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace. You have two 12 minute AMRAPs to ascend in calories and distances on the bike erg and ski, increasing each round by 5/4 calories and 25ft lengths. This workout is scored by total reps, meaning that ALL calories/distance accumulated across the entire workout will be totaled up for the final score.
FIT: Metcon (AMRAP – Reps)
AMRAP 12:00
5-10-15-20….
Calorie Bike Erg (Or ECHO Bike)
25-50-75-100-125ft…
Sandbag Carry (70/50)
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Single Dumbbell Walking Lunge (25/15)
Womens Calories: 4-8-12-16-20…
Every 5ft of Carry and Sled = 1 rep
Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)
Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Lunge