MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows
2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar
Metcon
WTH: Metcon (Time)
For time:
30-20-10
Back Rack Step back Lunges (135/95)
Toes to bar
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across the entire workout. Athletes should be mindful of burnout that can occur on toes to bar and plan sets accordingly. Core fatigue from the toes to bar will affect stability during lunging, so athletes should heavily emphasize breathing when going into the lunge to maximize core stability
COMP: Metcon (Time)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across the entire workout. Athletes should be mindful of burnout that can occur on toes to bar and plan sets accordingly. Core fatigue from the toes to bar will affect stability during lunging, so athletes should heavily emphasize breathing when going into the lunge to maximize core stability
FIT: Metcon (Time)
For time:
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across the entire workout. Athletes should be mindful of burnout that can occur on toes to bar and plan sets accordingly. Core fatigue from the toes to bar will affect stability during lunging, so athletes should heavily emphasize breathing when going into the lunge to maximize core stability
Accessory Work
Rope Climb
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises