211207

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

5 rounds

Rowling

(5 max burpee penalty)

– into –

3 Sets

5 Slow and Controlled Banded Back Squats (empty bar/ add weight)

10 Dead Bugs

**2. Strength Prep**

10:00-15:00

Once you finish the warm, you should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. You should only need 4-5 sets to establish a 8 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. This is a huge mental test and should not be rushed!

Try and finish the 8 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

*3. Workout Prep**

1 set

5 Calorie Row (workout pace)

100m Run (workout Pace)

5 Calorie Row

Weightlifting

Back Squat

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Example Sets

Set 1:

5 Back Squat @225#

-rest 60-90 seconds –

Set 2:

5 Back Squat @255#

-rest 60-90 seconds –

Set 3:

3 Back Squat @275#

-rest 60-90 seconds –

Set 4:

3 Back Squat @310#

-rest 60-90 seconds –

Set 5:

8 Back Squat @325#

-rest 2 minutes –

Set 6: (Drop Set)

8-10 Reps @275#

-rest 2 minutes –

Set 7: (Drop Set)

8-10 Reps @260#

Metcon

COMP: Metcon (3 Rounds for time)

3 Sets (1 Set every 6 Minutes)

25/20 Calorie Row

300m Run

25/20 Calorie Row
Target time each set: 4-5 minutes

Time cap: 5:30 minutes

3 scores….your time from each round

Stimulus for workout is moderate to moderate/high intensity. Athletes should be keeping effort at a level that is maintainable and repeatable across all three rounds.

First round is a tester and the next two is all about holding on.

FIT: Metcon (3 Rounds for time)

3 Sets (1 Set every 6 Minutes)

20/16 Calorie Row

200m Run

20/16 Calorie Row
Target time each set: 4-5 minutes

Time cap: 5:30 minutes