MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg (easy pace)
5 GHD’s to parallel (focus on leg extension)
5 Hand Release Pushups
10 Bent-over Plate Rows
5 MINUTE DOUBLE UNDER PRACTICE
**2. Workout Prep**
2 rounds
5/4 Calorie Bike Erg
5 GHD’s
5 Dumbbell Bench Press
5 Ring Rows
Metcon
COMP: Metcon (Time)
4 rounds
25/20 Calorie Row or 25/20 Ski Erg
25 GHDs
25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row
Target time:18-20 minutes
Time cap: 24 minutes
Stimulus is moderate intensity. Athletes should approach this workout in a chipper style meaning steady pacing and preplanned volume on movements. Attempting sets that are too large without consideration of overall volume for the entire workout will result in being forced into smaller volume sets later in the workout because of fatigue.
FIT: Metcon (Time)
4 rounds
20/16 Calorie Row
25 V-Ups
20 Push-Ups
20 Ring Rows or 20 Bodyweight Barbell Row
Target time:18-20 minutes
Time cap: 24 minutes
Stimulus is moderate intensity. Athletes should approach this workout in a chipper style meaning steady pacing and preplanned volume on movements. Attempting sets that are too large without consideration of overall volume for the entire workout will result in being forced into smaller volume sets later in the workout because of fatigue.
BURN: Metcon (Time)
4 rounds
15/12 Calorie Row
20 AbMat Sit Ups
20 Push-Ups (use box if needed BUT STAY IN PLANK position….NO KNEES)
20 Ring Rows or 20 Bodyweight Barbell Row
Target time:18-20 minutes
Time cap: 24 minutes
Stimulus is moderate intensity. Athletes should approach this workout in a chipper style meaning steady pacing and preplanned volume on movements. Attempting sets that are too large without consideration of overall volume for the entire workout will result in being forced into smaller volume sets later in the workout because of fatigue.
Accessory Work
Pistols
COACH LED SKILLS AND DRILLS