WORKOUT OF THE DAY

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...

200723

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1-2 minutes per stretch depending on soreness: Puppy Pose Shoulder to Floor Wrist Stretches Couch Stretch Pigeon Pose Butterfly Pike Straddle Kneeling Split *General Movement Prep and Set-Up*MetconMetcon (No...

200722

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)MOBILITY Calf Stretch to Post - 1 minute each side Straddle Stretch - 1-2 minutes Foam Roll Thorasic Spine - 2 minutes ACTIVATION 2 Rounds: 10 Scap Pull-ups 10 Bar Kips Arch to Hollow 20 ft. walking lunge 30 second...

200721

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)MOBILITY Banded Shoulder Distraction - 1 minute each side Alternate Bird Dogs - 1 minute Banded Tricep Stretch - 1 minute each side 3 rounds for quality 30 second Row 20 second Handstand Hold 5 Push-up to Down Dog...

200720

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Front Rack Stretch on Box - 2 minutes Couch Stretch - 1 minute each side Calf Stretch on Post - 1 minute each side 500 Meter Row (200 Easy - 200 Moderate - 100 Hard) then… 3 rounds: 5 inch worms 10 alternating...

200718

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)200 Meter Jog Samson Stretch: 1 Minute Each Side Barbell Thoracic Opener: 2 Minutes Child's Pose on Box: 2 Minutes EMOM 8: Minute 1: 15/12 Calorie Row Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step...