WORKOUT OF THE DAY

CrossFit – Sat, Feb 4

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets 50m Jog 5 Inch Worms 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 2....

CrossFit – Fri, Feb 3

MobTown CrossFit - CrossFitWarm-up3 sets 1 min row (easy pace) 5 Alt. V-ups (each side) 5 Wallballs (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups **2. Workout Prep** 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans...

CrossFit – Thu, Feb 2

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torso Twist (each side) 5 Snatch Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength...

CrossFit – Wed, Feb 1

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7's -into- 10 Banded Air Squats 5 Up Downs + Box Step Up 5 Bench Press (empty bar/slow and controlled) 2. Strength Prep Use moderate weight (65%)...

CrossFit – Tue, Jan 31

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar- build across sets) :30Bike (easy pace) 10 Ring Rows 2. Strength Prep Use moderate weight on sets to allow solid focus on...

CrossFit – Mon, Jan 30

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec singles/doubles 5 Deadlifts (empty bar- build across sets) 5 Updowns to Seal Pose 5 Double DB Snatch (build across) 2. Strength Prep Use...

CrossFit – Sat, Jan 28

MobTown CrossFit - CrossFitWarm-up**1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) - into - 3 sets 4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs 4 Muscle Cleans +...

CrossFit – Fri, Jan 27

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 20 seconds Single Unders 5 Wall Balls Thrusters 5 Deadbugs (each) 3 Muscle Up Transition (Low Rings) 2. Workout Prep 1 set 5 Wall Balls 10 Double...

CrossFit – Thu, Jan 26

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 2 Rounds 1:00 Machine 3 Inch Worms 5 Deadbugs (each side) 5 Roll and Reach 2 Sandbag Deadlifts (build across) 2. Strength Prep Strength: Athletes will build...

CrossFit – Wed, Jan 25

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7's -into- 6 min AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Up Downs + Plate Step Up 5 Bench Press (empty bar/slow and controlled)...

CrossFit – Tue, Jan 24

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Assault/Echo Bike (each pace) - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5...

CrossFit – Mon, Jan 23

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 world’s greatest stretch (each side) 5 Tempo Back Squats (empty bar) 5 alt v-ups (each side)...