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.