MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
5 min AMRAP
30-sec easy row
5 Back Squats (empty bar)
5 Shoulder to Overhead (empty bar)
5 Thrusters (empty bar)
DOUBLE UNDER CHALLENGE – 5 MINUTES
**2. Strength Prep**
Athletes will build to a heavy single on back squat over the course of 10 minutes.
A heavy single is not a one-rep max.
The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.
A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight.
Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.
**3. Workout Prep**
2 sets
100m Row
3 Thrusters (add weight/focus on pausing and breathing at the top)
Weightlifting
Back Squat
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
This is just the beginning and gives us a rough starting point for the new cycle.
Metcon
COMP: Metcon (Time)
For Time:
200m/175m Row
5 Thrusters (115/80)
400m/350m Row
10 Thrusters (115/80)
600m/500m Row
15 Thrusters (115/80)
800m/650m Row
20 Thrusters (115/80)
Target time: 14-16 minutes
Time cap: 18 minutes
This is one of those workouts where it slowly takes your soul.
Stimulus is moderate pacing. Be mindful of increasing volume across rounds and don’t be tempted into going more intensely than can be maintained across the larger rounds.
FIT: Metcon (Time)
For Time:
200m/175m Row
5 Thrusters (95/65)
400m/350m Row
10 Thrusters (95/65)
600m/500m Row
15 Thrusters (95/65)
800/650m Row
20 Thrusters (95/65)
Target time: 14-16 minutes
Time cap: 18 minutes
BURN: Metcon (Time)
For Time:
100m Row
5 Thrusters (75/55)
300m/250m Row
10 Thrusters (75/55)
500m/400m Row
15 Thrusters (75/55)
700/600m Row
20 Thrusters (75/55)
Target time: 14-16 minutes
Time cap: 18 minutes