MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup Or Banded 7’s
-into-
6 min AMRAP
30-second Ski (Or Row) (easy pace)
5 GHD’s to parallel
5 Kip Swings
5 Scap Pullups
2. Workout Prep
1 set:
5/4 Calorie Ski
5 GHD’s
5 Pull-ups
Metcon
COMP: Metcon (5 Rounds for time)
5 sets: (Every 5:00)
20/16 Calorie Row or Ski Erg
20 GHD’s
20 Pull-ups
TARGET SCORE
Target time each set: 3-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. You should aim to complete all work under a 4:00 minute time frame with 1:00 or more of rest each round. In the event that you are not hitting these time domains, instruct them to lower reps on each movement by 4.
The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4. Very heavy core intensive workout, so make sure to emphasize to the importance of using total body on all the movements.
FIT: Metcon (5 Rounds for time)
5 sets: (Every 5:00)
16/14 Calorie Row
16 V-ups
16 Pull-ups
TARGET SCORE
Target time each set: 3-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. You should aim to complete all work under a 4:00 minute time frame with 1:00 or more of rest each round. In the event that you are not hitting these time domains, instruct them to lower reps on each movement by 4.
The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4. Very heavy core intensive workout, so make sure to emphasize to the importance of using total body on all the movements.
BURN: Metcon (5 Rounds for time)
5 sets: (Every 5:00)
15/12 Calorie Row
15 Sit-ups
15 Jumping Pull-ups
Accessory Work
Metcon (No Measure)
Oblique Crunch 4×30
Alt Jack Knife 4×10 (Each Leg)
Trunk Rotation 4×20
Bent Knee Wipers 4×15 (Each Way)
Alt. Lunge Rotation 2×15 (Each Way)
Half Kneeling Rotational Chop 3×10 (Each Way)
Side Planks 4×30 Seconds (2 Sets) Each Way
Cross Mountain Climbers 4×30 Seconds