WORKOUT OF THE DAY

200808

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Minutes on a Bike or Rower then… Childs Pose on Box: 2 Minutes Couch Stretch: 1 Minute Each Side Up Dog: 1 Minute 2 Rounds for Quality: 10 Snatch Grip Push Press 20 ft. Overhead Walking Lunge 15 Banded Pull...

200807

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)2 Minutes on a rower or bike then... Pigeon Stretch: 1-2 Minutes Each Side Straddle Stretch: 2 Minutes Banded Triceps Streetch: 1 Minute Each Side ACTIVATION 2 Rounds for Quality 10 Alternating Cossack Squats 10...

200806

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4....

200805

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Minutes on an Assault Bike Then… Calf Stretch on Post: 1 Minute Each Side Banded Shoulder Distraction: 1 Minute Each Side Foam Roll Thoracic Spine: 2 Minutes 7 Minutes for Quality 30 ft. Duck Walk 60 ft. Single...

200804

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2:00 Couch Stretch per Side Then: 3 Rounds: 5 Strict Pull-Ups 10 Thrusters w/ Empty Barbell 20 Jumping LungesMetconMetcon (Time)For Time: Run 800 Meters 10 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep...

200731

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Run 400 Meters / Row 500 Meters / Bike 0.5 MilesBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL...

200730

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2:00 T-Spine Smash with Foam Roller Then: Every 2:00 For 8:00 Row 12/9 Calories 5 Slow Empty bar front rack Lunge Complex* *Reverse lunge right, left, squat all with barbell in the front rack positionMetconMetcon...

200729

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: 10 Squat Jumps 5 Power Cleans / Empty Barbell 5 Squat Cleans *Coach Led Shoulder / Wrist Mobility*Weightlifting2 Push Presses + 3 Push Jerks (5 x 1)Coaches: This complex should be performed from...

200728

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: Run 200 Meters 10 Banded Good Mornings :30 Hollow Hold 10 CrossFit Push-UpsMetconMetcon (Time)15-12-9: Thrusters (115/85) Dumbbell Box Step-Overs (50/35) (24"/20") Directly Into… 15-12-9: Push...

200727

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: 10 Air Squats w/ Pause at Bottom 10 PVC Pass Throughs 10 GHDs / Ab-Mat Sit-UpsWeightliftingBack Squat (5 x 3)Build to a heavy 3RM. Remember... "heavy" is relative to today. Aim to get under some...

200725

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Coach Led Mobility Movement Prep Equipment / Partner Set-UpMetconMetcon (Time)Team of 2: Calorie Row (70 cal. / 50 cal.) 70 Power Snatch (95# / 65#) 70 Toes To Bar 50 Power Clean and Jerk (135# / 95#) 50 Chest To...

200124

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: :30 Goblet Squat Hold 1:00 Handstand Hold :45 Moderate Assault Bike Barbell Warm Up: 2 Rounds w/ Empty Barbell: 5 Clean Deadlifts 5 Hang Muscle Clean 5 Tall Cleans 5 Front Squats 5 Push...