MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
* Take 12-15 minutes to warm up and then roll into the workout prep *
**2. Workout Prep**
3 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –
Metcon
COMP: Metcon (10 Rounds for time)
10 rounds (Every 4:00)
200m Run (Sprint)
Target time each set: 35-45 seconds
Time cap each set: 60 seconds for COMP and 90 seconds for FIT
Stimulus for today’s workout is high intensity. Athletes will Run 1x200m sprint on the 4 minutes for 10 sets. Workouts like this one are very sneaky, we want athletes to push but not at an all-out max effort. Athletes should aim to maintain around a 90% effort with the first Sprint being the slowest while the last Sprint being the fastest.
FIT: Metcon (10 Rounds for time)
10 rounds (Every 4:00)
200m Run (Sprint)
Target time each set: 35-45 seconds
Time cap each set: 90 seconds
Stimulus for today’s workout is high intensity. Athletes will Run 1x200m sprint on the 4 minutes for 10 sets. Workouts like this one are very sneaky, we want athletes to push but not at an all-out max effort. Athletes should aim to maintain around a 90% effort with the first Sprint being the slowest while the last Sprint being the fastest.