WORKOUT OF THE DAY
CrossFit – Mon, Apr 21
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 8:00 AMRAP 10 Cossack Squats 10 Banded Good Mornings 10 Kip Swings 10 Deadbugs 5 Back Squats (empty bar-build in weight) 2. Strength Week 5 20 Rep Back Squat (weight increased from last week) 3. Workout Prep 2 sets:...
CrossFit – Sat, Apr 19
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Roll and Reach 10 Kip Swings 5 Hanging Knee Raises 5 Inchworms 2. Workout Prep 2 sets: Partner 1: 1:00 Row (Build in pace) Partner...
CrossFit – Fri, Apr 18
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 8:00 AMRAP 2x50ft Shuttle Run 10 Ring Rows 5 Bench Press (empty bar) 3 Up Downs 3 Double Dumbbell Snatch (light) 2. Strength Week 4 Max Rep Bench Press (weight...
CrossFit – Thu, Apr 17
MobTown CrossFit - CrossFitWarm-up1. Movement Prep Burgener Warm Up (Snatch) + Skill Transfer * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 2. Strength Every 1:30 (6 sets) 2 Hang Squat Snatch...
CrossFit – Wed, Apr 16
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 Air Bike (:30 easy, :20 mod, :10 hard) 5 Dynamic Squat Stretches 3 Inchworms 3 Muscle Cleans (empty bar) 3 Front Squats (empty bar) 3 Push Press (empty bar) 2....
CrossFit – Tue, Apr 15
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 8:00 AMRAP 10 Cossack Squats 10 Banded Good Mornings 10 Kip Swings 10 Deadbugs 5 Back Squats (empty bar build in weight) 2. Strength Week 4 20 Rep Back Squat (weight increased from last week) 3. Workout Prep 2 sets:...
CrossFit – Mon, Apr 14
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 Double Dumbbell Single Arm Push Press (Opposite dumbbell held overhead) 10 Alternating V-Ups 5 Knee Hand Release Push Ups 2. Workout Prep 2 sets:...
CrossFit – Sat, Apr 12
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 10:00 AMRAP 30-second Ski 5 Inchworms 10-second Handstand Hold 5 Snatch Deadlifts 3 Hang Power Snatch 2. Workout Prep 3 sets: 20-second Ski (build in pace) 3...
CrossFit – Fri, Apr 11
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up + Banded 7’s -into- 8:00 AMRAP 10 Kip Swings 10 Ring Rows 10 Box Step Ups 3 Muscle Cleans (empty bar) 3 Front Squats (empty bar) 2. Workout Prep 3 sets: 2 Front...
CrossFit – Thu, Apr 10
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Banded 7s -into- 10:00 AMRAP 30 Single Unders 10 Walking Lunge Steps 10 Dumbbell Single Arm Renegade Rows (each) 5 Bench Press (empty bar-build across sets) 10 Deadbugs 2. Strength...
CrossFit – Wed, Apr 9
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30-second Row 30-second Bike 30-second Run 30-second Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 5/4 Calorie Bike (build in pace) 50m Run (build in...
CrossFit – Tue, Apr 8
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 3 Inchworms 3 Clean Deadlifts (empty bar) 3 Clean Pulls 3 Hang Muscle Cleans (empty bar) 3 Shoulder Press (empty bar) 10 Deadbugs 2. Strength Every 1:30 (6 sets) 1...