MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
100m Jog
30 sec Row
5 Knees to Elbows
5 Alt. V-ups (each side)
5 Suitcase Deadlifts (each side)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and tall chest –
**3. Workout Prep**
100m Run (workout pace)
5 Toes to Bar
100m Run
Weightlifting
Back Squat
6 Back Squats x 4 sets @80% of 1RM
* Complete a set every 2 minutes *
Metcon
COMP: Metcon (Time)
For Time:
25 Toes to Bar
400m Run
25 Toes to Bar
800m Run
25 Toes to Bar
400m Run
If you are unable to run:
Row (500m/1000m/500m)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus for workout is moderate to moderate high intensity. Toes to bar effort should be kept moderate to avoid burnout on this movement while the running should be consistent regardless of increase/decreased distances.
Metcon (Time)
For Time:
25 Knees to Elbows
200m Run
25 Knees to Elbows
400m Run
25 Knees to Elbows
200m Run
Row (250m/500m/250m)
Accessory Work
Metcon (No Measure)
2 sets:
40 second Hollow Hold
20 V-Ups
20 AbMat Sit Ups w/wall ball
-Rest 1:00 B/T Sets-