MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope
2. Workout Prep
1 set:
5 Push Press
2 Burpee Over Bar
10 Double Unders
Metcon
COMP: Metcon (Time)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. Athletes should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as rounds progress.
One of those workouts where we try and keep a target pace per round. A great goal would be 1 round every 90 seconds.
FIT: Metcon (Time)
7 rounds
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. Athletes should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as rounds progress.
One of those workouts where we try and keep a target pace per round. A great goal would be 1 round every 90 seconds.
BURN: Metcon (Time)
7 rounds
7 Dumbbell Push Press (35/25)
5 Burpees over Bar
49 Single Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. Athletes should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as rounds progress.
One of those workouts where we try and keep a target pace per round. A great goal would be 1 round every 90 seconds.
Weightlifting
Hamstring Ring Curls (4 x 10)
4 x 10
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
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DB Box Step-Ups (4 x 10)
4 x 10
Focus: With a DB in each hand or racked on the shoulders and a 20″ box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Metcon (No Measure)
3 Sets:
AMRAP 3:00
10 Leg Lifts
20 Runners Crunches (total)
30 Russian Twists (L+R=1)
-Rest 2:00 B/T Sets
Scoring: Rounds + Reps
Workout Flow
You have 3 minutes to complete as many rounds and reps as possible of the following movements.
1 Round is:
10 Leg Lifts
20 Runners Crunches (total)
30 Russian Twists (L+R=1)
You will rest for 2 minutes and then repeat this 2 more times.