WORKOUT OF THE DAY
CrossFit – Wed, Sep 18
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and Reach 10 Dead bugs 5 Back Squats (build across sets) 5 Hand Release Push Ups 2. Strength 10-12...
CrossFit – Tue, Sep 17
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms 2. Workout Prep 2 sets: 5 Calorie Row 4 Hang Dumbbell...
CrossFit – Mon, Sep 16
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar - build across sets) 2. Strength 10-12 minutes Heavy Single Deadlift...
CrossFit – Sat, Sep 14
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second BikeErg 50m Run 30 Single Unders 2. Workout Prep 2 sets: 100m Run (at workout pace) 20-second Bike (at workout...
CrossFit – Fri, Sep 13
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC - Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (PVC - Empty bar) 3 Hang Power...
CrossFit – Thu, Sep 12
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) 2. Strength Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @...
CrossFit – Wed, Sep 11
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP 1:00 Bike (build in pace) 10 Roll and Reach 5 Inch Worms 2. Workout Prep 2 Sets: 5/4 Calorie Air Bike (practice transitions) 2 BurpeesMetconCOMP: Metcon (Time) Teams of...
CrossFit – Tue, Sep 10
MobTown CrossFit - CrossFitWarm Up 1. Movement Prep/Activation and Increasing Heart Rate* 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10 Double Unders 5 Goblet Squats (build in...
CrossFit – Mon, Sep 9
MobTown CrossFit - CrossFitWeightliftingDeadlift Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60%MetconCOMP: Metcon (Time) 13-11-9-7-5 Snatch (115/85) Chest to Bar * The Snatches are Squat, not PowerTarget time: 7-9 minutes Time cap:...
CrossFit – Sat, Sep 7
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 5 Deadlifts (empty bar - build across sets) 5 Strict Press (empty bar - build across sets) 10 yd sled push + 10 yd sled pull (or 5...
CrossFit – Fri, Sep 6
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace)...
CrossFit – Thu, Sep 5
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 ECHO Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch...