MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Row (8 sets)
– into –
3 rounds
4 Step-ups (each)
4 Wall Ball Front Squats
4 Wall Ball Push Press
**2. Workout Prep**
Allow athletes to take a few mins to establish rotations and practice transition.
Metcon
COMP: Metcon (Time)
Team of 3
100 Alternating Dumbbell Step Ups (50s/35s) (24/20)
* One partner holds plank *
200 Wall Balls (20/14)
* One partner holds Handstand *
100 Alternating Dumbbell Step Ups (50s/35s) (24/20)
* One partner holds plank *
Stimulus for todays workout is high intensity. Workout is teams of 3 and with the rotation one will be working, one will be performing a static hold and the other will be resting. So that means when it’s your turn to go…MOVE!!!!!
Athletes do not have to keep the same rotation through the workout and can only accumulate reps when one partner is performing the hold. A good rotation might be Work,Hold, Rest or Hold, Work, Rest.
FIT: Metcon (Time)
Team of 3
100 Alternating Dumbbell Step Ups (35s/25s) (20/16)
One partner holds plank –
200 Wall Balls (14/10)
One partner holds Handstand –
100 Alternating Dumbbell Step Ups (35s/25s) (20/16)
One partner holds plank –
Stimulus for todays workout is high intensity. Workout is teams of 3 and with the rotation one will be working, one will be performing a static hold and the other will be resting. So that means when it’s your turn to go…MOVE!!!!!
Athletes do not have to keep the same rotation through the workout and can only accumulate reps when one partner is performing the hold. A good rotation might be Work,Hold, Rest or Hold, Work, Rest.
IND: Metcon (Time)
Individual Option
30 Alternating Dumbbell Step Ups (50s/35s) (24/20)
1000/850m Row
60 Wall Balls (30/20)
1000/850m Row
30 Alternating Dumbbell Step Ups (50s/35s) (24/20)
1000/850m Row