MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

5 Wall Balls

5 Kipping Knee Raises

5 Low Box Jumps

5 Sumo Deadlift High Pulls (empty bar)

5 Up Downs

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on snatch balance.

The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep

1 set:

5/4 Calorie Row

5 Wall Balls

4 Box Jumps

3 Sumo Deadlift High Pull

2 Burpees

2 Shoulder to Overhead

Weightlifting

Split Jerk

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon

COMP: Metcon (Time)

3:00, 6:00 Amrap, and For Time.

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bars

30 Box jumps (24/20)

20 Sumo Deadlift High Pulls (95/65)

30 Burpee over Bar

20 Shoulder to Overhead (135/95)

– 2-minute rest/reset between each AMRAP –
PUT # OF COMPLETED REPS FOR EACH ROUND IN THE NOTES

Target number of reps for each set:

Set 1: 65+ reps

Set 2: 100+ reps

Target Time:

Set 3: 10-12 minutes

Minimum number of reps before scaling:

Set 1: 50 reps

Set 2: 75 reps

Time Cap:

Set 3: 15 minutes

STIMULUS and GOALS

2011 CrossFit Games

The stimulus for today’s 3 part workout is moderate-high effort into a grind and survival pace. As time increases we should see athletes start to settle their pacing down in a more controllable effort that allows for non-stop movement.

FIT: Metcon (Time)

3:00, 6:00 Amrap, and For Time.

16/13 Calorie Row

30 Wall Balls (14/10)

15 Toes to Bars

30 Box jumps (20/16)

20 Sumo Deadlift High Pulls (75/55)

30 Burpee over Bar

20 Shoulder to Overhead (115/80)

2-minute rest/reset between each AMRAP
PUT # OF COMPLETED REPS FOR EACH ROUND IN THE NOTES

Target number of reps for each set:

Set 1: 65+ reps

Set 2: 100+ reps

Target Time:

Set 3: 10-12 minutes

Minimum number of reps before scaling:

Set 1: 50 reps

Set 2: 75 reps

Time Cap:

Set 3: 15 minutes

STIMULUS and GOALS

2011 CrossFit Games

The stimulus for today’s 3 part workout is moderate-high effort into a grind and survival pace. As time increases we should see athletes start to settle their pacing down in a more controllable effort that allows for non-stop movement.

BURN: Metcon (Time)

3:00, 6:00 Amrap, and For Time.

15/12 Calorie Row

20 Wall Balls Thrusters (light)

20 Hanging Knee Raises

20 Box Step Ups (20/16)

20 Kettlebell Sumo Deadlift High Pulls (light)

20 Up Downs

20 Dumbbell Push Press

2-minute rest/reset between each AMRAP
Target number of reps for each set:

Set 1: 65+ reps

Set 2: 100+ reps

Target Time:

Set 3: 10-12 minutes

Minimum number of reps before scaling:

Set 1: 50 reps

Set 2: 75 reps

Target Cap:

Set 3: 15 minutes

STIMULUS and GOALS

2011 CrossFit Games

The stimulus for today’s 3 part workout is moderate-high effort into a grind and survival pace. As time increases we should see athletes start to settle their pacing down in a more controllable effort that allows for non-stop movement.