MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

:45-second Machine (different every set)

10yd Sled Push (empty)

10yd Sled Pull (empty)

3 Dumbbell Deadlifts

:10 sec Sandbag Hold

Metcon

COMP: Metcon (3 Rounds for reps)

5 min AMRAP

40/32 Calorie Row

Max Distance Double KB Farmer Carry (70s/53s)

-@8:00-

5 min AMRAP

40/32 Calorie Ski

Max Distance Double KB Lunge (70s/53s)

-@16:00-

5 min AMRAP

30/21 Echo Bike

Max Distance Sandbag Front Carry (150/100)
Coaches: If you don’t have enough Ski Ergs available, please use the same erg for 2 or all 3 of the amraps. Also, running 600m would be a good substitute as well.

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

Stimulus is moderate/moderate-high effort on ergs and a push pace on the max distance carries/sled push. Athletes should be completed with the machine by 3:00.

When erg is completed, athletes should push the pace to accumulate as much distance as possible during the remaining time.

All distances are measured in feet.

EVERY 5 FOOT SECTION COMPLETED IS 5 REPS

FIT: Metcon (3 Rounds for reps)

5:00 AMRAP

32/24 Calorie Row

Max Distance Dumbbell Farmer Carry (53s/35s)

@8:00

5:00 AMRAP

32/24 Calorie Ski

Max Distance Double KB Lunge (53s/35s)

@16:00-

5:00 AMRAP

21/15 Calorie ECHO Bike

Max Distance Sandbag Front Carry (100/75)
Coaches: If you don’t have enough Ski Ergs available, please use the same erg for 2 or all 3 of the amraps. Also, running 600m would be a good substitute as well.

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

Stimulus is moderate/moderate-high effort on ergs and a push pace on the max distance carries/sled push. Athletes should be completed with the machine by 3:00.

When erg is completed, athletes should push the pace to accumulate as much distance as possible during the remaining time.

All distances are measured in feet.

EVERY 5 FOOT SECTION COMPLETED IS 5 REPS

BURN: Metcon (3 Rounds for reps)

5:00 AMRAP

24/17 Calorie Row

Max Distance Dumbbell Farmer Carry (53s/35s)

@8:00

5:00 AMRAP

24/17 Calorie Ski Erg

Max Distance Double KB Lunge (53s/35s)

@16:00-

5:00 AMRAP

15/11 Calorie ECHO Bike

Max Distance Sandbag Front Carry (75/50)
Coaches: If you don’t have enough Ski Ergs available, please use the same erg for 2 or all 3 of the amraps. Also, running 600m would be a good substitute as well.

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

Stimulus is moderate/moderate-high effort on ergs and a push pace on the max distance carries/sled push. Athletes should be completed with the machine by 3:00.

When erg is completed, athletes should push the pace to accumulate as much distance as possible during the remaining time.

All distances are measured in feet.

EVERY 5 FOOT SECTION COMPLETED IS 5 REPS

Accessory Work

Metcon (No Measure)

For Time:

5 Sets:

30 Bicycle Kicks (L+R=1)

20 Crab Toe Touch (total)

10 Froggers

-Rest 1:00 B/T Sets

Scoring: Time

Workout Flow

Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 5 sets.

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