MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1. [Hinshaw Warm up]

https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE

– 10-12 mins of the warm-up and then prepare for the workout –

HINSHAW WARM UP

Walking High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

**2. Workout Prep**

Every min (3 minutes)

100m Run

1st – moderate/fast)

2nd – Fast

3rd – Faster

Metcon

COMP: Metcon (Distance)

AMRAP 20

Run 600m (moderate/fast)

rest 2:00

Run 400m (fast)

Rest 1:00

Run 200m (faster)

rest 0:30

* Record each round + Rest time. *
First 600m should be around 60-70% where athletes can keep shoulders and arms relaxed with a conversational/recovery pace.

400m we want to see the effort increase to 80% effort, not sprinting but a fast jog with quicker turn over with feet and arms/shoulders starting to extend.

200m Run will be a 85%+…. Don’t let athletes go all out here. Save a little in the tank cause the 30 second break is definitely not enough to go all out.

Athletes will know immediately into round 2 if their paces are maintainable so have them ready to adjust.

FIT: Metcon (Distance)

AMRAP20

Run 500m (moderate/fast)

rest 2:00

Run 300m (fast)

Rest 1:00

Run 100m (faster)

rest 0:30
First 600m should be around 60-70% where athletes can keep shoulders and arms relaxed with a conversational/recovery pace.

400m we want to see the effort increase to 80% effort, not sprinting but a fast jog with quicker turn over with feet and arms/shoulders starting to extend.

200m Run will be a 85%+…. Don’t let athletes go all out here. Save a little in the tank cause the 30 second break is definitely not enough to go all out.

Athletes will know immediately into round 2 if their paces are maintainable so have them ready to adjust.

ROW: Metcon (Distance)

AMRAP 20

Row 750 (moderate/fast)

rest 2:00

Row 500m (fast)

Rest 1:00

Row 250m (faster)

rest 0:30
SUB FOR RAIN OR IF RUNNING IS AN ISSUE.

Score is total distance.

Weightlifting

Bench Press (5 x 5 )

– 5 sets x 5 reps @ 75-80% 1RM Bench Press

* Complete a set every 2 minute, on the minute for 10 minutes *

Set 1:

0:00 – 2:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 2:

2:00 – 4:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 3:

4:00 – 6:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 4:

6:00 – 8:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Set 5:

8:00 – 10:00

5 Bench Press @ 150#

5 Deadlifts @ 225#

Based off of a 200# Bench press

Based off of a 300# Deadlift

Deadlift (5 x 5)

75-80% of 1RM Deadlift

* Complete a set every 2 minute, on the minute for 10 minutes *

* See Bench Press notes for more details.