MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
4 sets
30-sec easy row
5 down dog/seal pose transitions
15 plate hops
4 lateral hops over rower
**2. Workout Prep**
2 sets
5/4 Calorie Row
2 Burpee over rower
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *
Target time: 14-16 minutes
Time cap: 24 minutes
A great goal for athletes should be to aim for 15+ burpees per set to stay within the target time frame.
Stimulus is moderate pacing throughout rounds with planned reps schemes on burpees from the beginning of the workout that can be adjusted as fatigue sets in.
Not a sprint, not a casual Sunday stroll.
FIT: Metcon (Time)
2:00 Amrap
10/8 Calorie Row
80 Burpee over Rower
Rest 1:00
Target time: 14-16 minutes
Time cap: 24 minutes
A great goal for athletes should be to aim for 12+ burpees per set to stay within the target time frame.
Stimulus is moderate pacing throughout rounds with planned reps schemes on burpees from the beginning of the workout that can be adjusted as fatigue sets in.
Not a sprint, not a casual Sunday stroll.
BURN: Metcon (Time)
2:00 Amrap
10/8 Calorie Row
100 Up Downs
Rest 1:00
Target time: 14-16 minutes
Time cap: 22 minutes
A great goal for athletes should be to aim for 12+ up donws per set to stay within the target time frame.
Stimulus is moderate pacing throughout rounds with planned reps schemes on burpees from the beginning of the workout that can be adjusted as fatigue sets in.
Not a sprint, not a casual Sunday stroll.
Accessory Work
Metcon (No Measure)
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)