MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP:
5 Scap Pullups
10 Plate Toe Taps (each side)
2 Box Jump Overs (practice transition over the box)
5 Thrusters (empty bar build across)
2. Workout Prep
-With Partner-
1 set:
5 Chest to Bar
4 Box Jumps
3 Thrusters
Metcon
COMP: Metcon (5 Rounds for time)
Every 5:00 (5 sets)
20 Chest to Bar
15 Box Jumps (30/24)
10 Thrusters (135/95)
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
The pacing should be a SPRINT!! The goal should be to set the tone early and hang on through the next 4 with consistent to decreasing times.
The burn will set in after each round because the intensity will be high. Don’t slow down, and keep it fast and furious each set!
FIT: Metcon (5 Rounds for time)
Every 5:00 (5 sets)
20 Pull-ups
15 Box Jumps (24/20)
10 Thrusters (115/80)
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
The pacing should be a SPRINT!! The goal should be to set the tone early and hang on through the next 4 with consistent to decreasing times.
The burn will set in after each round because the intensity will be high. Don’t slow down, and keep it fast and furious each set!
BURN: Metcon (5 Rounds for time)
Every 5:00 (5 sets)
20 Jumping Pull-ups
15 Box Step Ups (20/16)
10 Thrusters (95/65)
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
The pacing should be a SPRINT!! The goal should be to set the tone early and hang on through the next 4 with consistent to decreasing times.
The burn will set in after each round because the intensity will be high. Don’t slow down, and keep it fast and furious each set!
Accessory Work
Metcon (No Measure)
3 Rounds:
15 Ab Mat Sit Ups
:30 Plank on elbows
:30 Hollow Hold