MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 minute easy row
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10-sec handstand hold
**2. Workout Prep**
1 set
8/6 Calorie Row (workout pace)
3 Strict Hand Stand Push Ups
3 Front Squats
3 Push Press
Metcon
COMP: Metcon (3 Rounds for time)
16-14-12
Calorie Row
Strict Handstand Push-Ups
– @8:00 –
16-14-12
Calorie Row
Front Squats (95/65)
– @16:00 –
16-14-12
Calorie Row
Push Press (95/65)
* Women’s Calories 13-11-9
Target time each set: 4-5 minutes
Time cap each set: 7 minutes
Stimulus for todays workout is sustaining a consistent, high intensity across the 3 workouts. After the first workout the next 2 will start on the 8 minutes, so this means athletes need to push the pace through in order to get a reasonable rest.
Transitions need to be fast and aggressive with the low rep count and light weight. These 3 workouts are meant to be fast (close to sprint)
FIT: Metcon (3 Rounds for time)
14-12-10
Calorie Row
Handstand Push-Ups
@8:00
14-12-10
Calorie Row
Front Squats (75/55)
@16:00
14-12-10
Calorie Row
Push Press (75/55)
Women’s Calories 11-9-7
Accessory Work
ROMWOD (No Measure)
ROMWOD