MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6 min AMRAP
5 Scap Pullups
5 Heel Toe Rocks
4 Box Step Ups (each leg)
3 Sandbag Deadlifts (Building in weight)
2. Workout Prep
3 sets:
10ft Sandbag Carry (build in weight)
3 Pull Ups (build up to chest to bar)
2 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*
Target time: 10-12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus for today’s workout is going to be consistent pacing, calculated rest, and managing grip fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo forearm/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.
Move calm and collected off the start, then use the clock and aim for consistent round times. The final carry is to hold on for dear life.
FIT: Metcon (Time)
300ft Sandbag Bear Hug Carry (100/70)
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs (20/16)
-into-
300ft Sandbag Bear Hug Carry (100/70)
Target time: 10-12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus for today’s workout is going to be consistent pacing, calculated rest, and managing grip fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo forearm/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.
Move calm and collected off the start, then use the clock and aim for consistent round times. The final carry is to hold on for dear life.
Accessory Work
PART OF CLASS
Metcon (Checkmark)
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise