MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
:30 sec Row
5 Knees to Elbows
:10 Handstand Hold
4 Box Step Ups (each side)
2 Zombie Climbs
2. Workout Prep
2 sets:
3 Toes to Bar
3 Burpee to Bar
3 Strict Handstand Push Ups
3 Box Jumps (build in height)
1 Rope Climb (halfway)
Metcon
COMP: Metcon (Time)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs
Target time: 12-14 minutes
Time cap: 20 minutes
STIMULUS and GOALS
Stimulus is moderate intensity with a chipper-style approach to reps. Chipper-style workouts usually involve large rep amounts that are “chipped” away until completion. You should break each movement into manageable sets with strategic breaks to keep intensity consistent.
Shake out the upper body early and often while avoiding over-resting between sets and movements.
FIT: Metcon (Time)
50 Knees to Elbows
40 Burpee to Bar (6” reach)
30 Handstand Push Ups
20 Box Jumps (24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)
BURN: Metcon (Time)
50 Hanging Knee Raises
40 Up Downs
30 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Zombie Rope Climbs (Or 30 Ring Rows)
Accessory Work
CORE WORK
Metcon (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets