MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Build intensity)
-into-
6 min AMRAP
50m jog
8 sit ups (focus on leg extension)
30-sec single unders
**2. Workout Prep**
2 sets
50m Run (workout pace)
5 GHD’s
10 Double Unders
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
5 sets
300m Run
20 GHD’s
60 Double Unders
-rest 3:00 between rounds-
Target time per set: 2:45 – 3:15
Time cap each set: 4 minutes
Each athlete will have to keep up with when they will start each round…if you finish round 1 at the 2:33 mark, you will start Round 2 at the 5:33 mark
FIT: Metcon (Time)
5 sets
300m Run
20 AbMat Sit Ups
60 Single Unders
-rest 3:00 between rounds-
Target time per set: 2:45 – 3:15
Time cap each set: 4 minutes
Each athlete will have to keep up with when they will start each round…if you finish round 1 at the 2:33 mark, you will start Round 2 at the 5:33 mark
If you need to scale this down to meet the time cap, reduce the run distance to a 200m or even a 100m run
Accessory Work
Seated Arnold Press
From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
DB Bench Press
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets