MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up
2. Workout Prep
3 sets
100m Run (build in pace)
6/5 Calorie Row (build in pace)
1 Zombie Rope (build in progression)
Metcon
COMP: Metcon (Time)
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*
Target time: 12-14 minutes
Time cap: 20 minutes
STIMULUS and GOALS
You may split up the work however you think will give you the most success. Whether we take the chipper approach or short rounds, you need to be adaptable to make the adjustments to survive and avoid slowing down. Settle into a pace early on that keeps your heart rate at a moderate level, push when needed, and know when to go to plan B, C, or D.
FIT: Metcon (Time)
800m Run
80/65 Calorie Row
8 Rope Climbs (Or 32 Strict Pull Ups)
-Partition any way-
Target time: 12-14 minutes
Time cap: 20 minutes
STIMULUS and GOALS
You may split up the work however you think will give you the most success. Whether we take the chipper approach or short rounds, you need to be adaptable to make the adjustments to survive and avoid slowing down. Settle into a pace early on that keeps your heart rate at a moderate level, push when needed, and know when to go to plan B, C, or D.
BURN: Metcon (Time)
5 rounds
150m Run
12/10 Calorie Row
3 Zombie Rope Climbs (Or 10 Ring Rows)
Target time: 12-14 minutes
Time cap: 20 minutes
STIMULUS and GOALS
You may split up the work however you think will give you the most success. Whether we take the chipper approach or short rounds, you need to be adaptable to make the adjustments to survive and avoid slowing down. Settle into a pace early on that keeps your heart rate at a moderate level, push when needed, and know when to go to plan B, C, or D.
Accessory Work
Metcon (Checkmark)
Spend 12 minutes getting upside down. Note your level in your score notes.
LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —