MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
30-sec easy row
5 Stepback lunges (each side)
3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)
**2. Workout Prep**
2 sets
5/4 Calorie Bike (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
10 rounds:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
Target time: 20-22 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time.
Not a lot of thinking in this workout, just move and try to hold on for the ride.
FIT: Metcon (Time)
10 rounds:
200/175m Row
50ft walking lunge
3 Sandbag Cleans (100/70) or 3 Power Cleans (135/95)
Target time: 20-22 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time.
Not a lot of thinking in this workout, just move and try to hold on for the ride.
BURN: Metcon (Time)
10 rounds:
175/150m Row
50ft walking lunge
8 Power Cleans (95/65)
Target time: 20-22 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time.
Not a lot of thinking in this workout, just move and try to hold on for the ride.
Accessory Work
Metcon (No Measure)
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Seated Arnold Press@ moderate weight
10 DB Snow Angel Raise@ light weight – maintain quality
15 Glute Bridges on Floor – 1 second hold at top
15 Russian Kettlebell Swing @ moderate weight