MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
30-sec Machine (easy pace)
5 Inch Worms
5 knees to elbows
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –
**3. Workout Prep**
2 sets
10-sec Row (workout pace)
3 Toes to Bar
3 Burpees
– rest 30-sec between sets-
Weightlifting
Back Squat
2 Back Squats x 6 sets @85% of 1RM
* Complete a set every 1 minute 30 seconds *
Metcon
COMP: Metcon (7 Rounds for time)
Every 3:00 (7 sets)
12/10 Calorie Row
12 Toes to bar
12 Burpees
Target time per set: 1:45 – 2:15 minutes
Time cap: 2:30
Keep track of each rounds time…you will put in 7 scores.
Workout stimulus is moderate high to high intensity. Athletes have smaller rep ranges in today’s workout meaning they can push the pace across rounds. Athletes will complete work in a three minute period. After the last burpee, athletes will rest for the remainder of the 3 minutes and then begin the next round.
FIT: Metcon (7 Rounds for time)
Every 3:00 (7 sets)
10/8 Calorie Row
10 Knees to Elbows
10 Burpees
Keep track of each rounds time…you will input 7 scores.
Accessory Work
Metcon (AMRAP – Reps)
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups