MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1 min row (easy pace)
30-sec single/double unders
5 deadbugs (each side)
10 Double Dumbbell Front Squats (light)
2. Workout Prep
2 sets:
100m Row
10 Double Unders
5 Dumbbell Front Squats
Metcon
COMP: Metcon (Time)
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row
Target time: 14-16 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The pacing should be a challenge!
The goal should be to establish a planned pace before the start, set the tone early, and hang on as we climb down and back up.
Always have a backup and ensure athletes practice transitioning in and out of the rower.
FIT: Metcon (Time)
500/450m row
75 double unders
50 Dumbbell Front Squats (35s/20s)
75 double unders
500/450m row
Target time: 14-16 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The pacing should be a challenge!
The goal should be to establish a planned pace before the start, set the tone early, and hang on as we climb down and back up.
Always have a backup and ensure athletes practice transitioning in and out of the rower.
BURN: Metcon (Time)
400/350m row
100 single unders
50 Dumbbell Front Squats (35s/20s)
100 single unders
400/350m row
Target time: 14-16 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The pacing should be a challenge!
The goal should be to establish a planned pace before the start, set the tone early, and hang on as we climb down and back up.
Always have a backup and ensure athletes practice transitioning in and out of the rower.
Accessory Work
Metcon (No Measure)
4 Rounds
10 single leg plate hops – each leg (focus on stabilization on both landings)
10 Dragon Flags – slow decent
30 swim kicks (total)
5 Standing Broad Jumps – focus on explosive throwing of the arms