WORKOUT OF THE DAY
CrossFit – Tue, Apr 9
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie ECHO Bike (build-in pace) 2. Workout Prep Rope Climb PracticeAccessory...
CrossFit – Mon, Apr 8
MobTown CrossFit - CrossFitWarm-up1. Movement Prep 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 3 sets: 3 Inch Worms + Dynamic Squat Stretch 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Push Press 3 Overhead...
CrossFit – Sat, Apr 6
MobTown CrossFit - CrossFitMetconMetcon (Time)Teams of 2: 3 Rounds 400m Run 40 Wall Balls 30 Sandbag Walking Lunges (can use 40# DB instead) 20 Box Jumps 10 Burpee Broad JumpsTime Cap: 30 minutes Sandbag walking lunges - use long sandbags or 40# DB
CrossFit – Fri, Apr 5
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets:...
CrossFit – Thu, Apr 4
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch...
CrossFit – Thu, Apr 4
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch...
CrossFit – Thu, Apr 4
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch...
CrossFit – Wed, Apr 3
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 6:00 AMRAP 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog 2. Workout Prep 2 sets: 50m Run 5 GHD’s 5 Wall BallsMetconCOMP:...
CrossFit – Tue, Apr 2
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8:00 AMRAP :45 sec ECHO Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing...
CrossFit – Mon, Apr 1
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep 3 sets: 1:00 Machine 30-second Single Unders or Crossover Practice 3 Inch Worms 10 Walking Lunge Steps 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: Set 1: 1 Bar Muscle Up or 2 Ring Rows 5 Crossover Singles...
CrossFit – Sat, Mar 30
MobTown CrossFit - CrossFitWarm-upCoach ledMetconMetcon (Time)Teams of 2: 10 Rounds of you go, I go 10/8 cal bike 10 Double DB Squats (50s/35s) into 400m team run into split as needed: 50 KB Swings (53/35) 40 Box Jumps 30 Sandbag over shoulder (100/75) 20 Parallete...
CrossFit – Sat, Mar 30
MobTown CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 2 - split reps as needed 3 RFT: 10 Devils Press (50/35) 20 DB Thrusters 30 DB Lunge 40 Wall Balls (20/14) 400m team Run