MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
4 rounds (new round every 2 min)
8/7 Calorie Echo Bike
5 Push-ups
4 Inchworms to seal pose
3 World’s greatest stretch (each side)
**2. Strength Prep**
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort.
Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.
**3. Workout Prep**
3 sets
100m Run
2 Sandbag Squats (or Front Squats – build in weight each set)
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (Time)
For Time
400m Run
15 Sandbag Squats (150/100) or 15 Front Squats (185/125)
400m Run
12 Sandbag Squats (150/100) or 12 Front Squats (185/125)
400m Run
9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
Target time: 9 – 11 minutes
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate high intensity. Athletes should look to recover on the run in-order to push the pace on the squats.
FIT: Metcon (Time)
For Time
400m Run
15 Sandbag Squats (100/70) or 15 Front Squats (155/105)
400m Run
12 Sandbag Squats (100/70) or 15 Front Squats (155/105)
400m Run
9 Sandbag Squats (100/70) or 15 Front Squats (155/105)
Target time: 9 – 11 minutes
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate high intensity. Athletes should look to recover on the run in-order to push the pace on the squats.
BURN: Metcon (Time)
For Time
300m Run
15 Front Squats (135/95)
300m Run
12 Front Squats (135/95)
300m Run
15 Front Squats (135/95)
Target time: 9 – 11 minutes
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate high intensity. Athletes should look to recover on the run in-order to push the pace on the squats.