MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Jump Rope
-into-
4 sets: (each machine)
Tabata
20 seconds/10 seconds off
Assault Bike
Ski Erg
* Steadily increase the pace to around 80% of the intended workout effort *
2. Workout Prep
Set up machines into lanes and have athletes perform 5 calories on each at workout pace.
Metcon
COMP: Metcon (Time)
Every 3:00 (8 sets)
12/10 Calorie Echo Bike
-rest 45-seconds-
15/12 Calorie Row (can sub 15/12 ski erg)
-rest remainder of 3 minutes-
Target time each set: 45 seconds
Time cap each set: 60 seconds
Score is slowest round.
Even though the last rest is the “remainder of 3 min set”, this should be roughly 45 seconds (similar to the rest time that athletes get after the bike). Athletes should be completing work in 35-45 seconds and should have 45-55 seconds of rest.
Lower the number of calories if needed due to lack of earned rest.
FIT: Metcon (Time)
Every 3:00 (8 sets)
10/8 Calorie Echo Bike
-rest 45-seconds-
12/10 Calorie Row (can sub 12/10 ski erg)
-rest remainder of 3 minutes-
Target time each set: 45 seconds
Time cap each set: 60 seconds
Score is slowest round.
Even though the last rest is the “remainder of 3 min set”, this should be roughly 45 seconds (similar to the rest time that athletes get after the bike). Athletes should be completing work in 35-45 seconds and should have 45-55 seconds of rest.
Lower the number of calories if needed due to lack of earned rest.
Weightlifting
Double DB Skull Crushers
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
()
Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets