MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

3 sets (8-10 minutes)

30-sec row (easy pace)

30-sec single/double unders

3 World’s Greatest Stretch (each side)

3 Tempo Back Squats (Build in weight/stay light)

**2. Strength Prep**

Use a heavyweight on sets to allow solid focus on form and positions throughout reps. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.

**3. Workout Prep**

1 set

5/4 Calorie Row

5 Wall Balls (workout weight)

10 Double Unders

Weightlifting

Back Squat (5 x 2)

2 Back Squat x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

COMP: Metcon (4 Rounds for time)

4 sets (1 set every 6 minutes)

25/20 Calorie Row (Echo 20/16)

25 Wall Balls (20/14)

100 Double Unders
TARGET SCORE

Target time each set: 3:45-4:30

Time cap each set: 5:00

STIMULUS

Stimulus is moderate / moderate-high intensity. Athletes should find a pace that can be maintained across all 4 rounds resulting in similar scores or slightly faster with each round.

FIT: Metcon (4 Rounds for time)

4 sets (1 set every 6 minutes)

20/16 Calorie Row

20 Wall Balls (14/10)

100 Single Unders
TARGET SCORE

Target time each set: 3:45-4:30

Time cap each set: 5:00

STIMULUS

Stimulus is moderate / moderate-high intensity. Athletes should find a pace that can be maintained across all 4 rounds resulting in similar scores or slightly faster with each round.