MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
5 GHD’s
2 Burpee over Rower
Metcon
COMP: Metcon (5 Rounds for time)
5 Sets
30/24 Calorie Row
20 GHDs
10 Burpee over rower
*Rest 3:00 between sets*
Target time each set: 2:35-2:50
Time cap each set: 3:30
STIMULUS and GOALS
The stimulus is moderate to moderate high pace. Rest time between rounds should allow athletes to recover enough to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderately high pace on the burpees. The goal is to score the same across rounds or slightly faster with each round.
A great goal IF you are faster than 3 minutes AND IF you want to increase the challenge would be to keep sets 1:1 (work/rest ratio).
FIT: Metcon (5 Rounds for time)
5 Sets
24/20 Calorie Row
V-Ups
8 Burpee over rower
Rest 3:00 b/t sets
Target time each set: 2:35-2:50
Time cap each set: 3:30
STIMULUS and GOALS
The stimulus is moderate to moderate high pace. Rest time between rounds should allow athletes to recover enough to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderately high pace on the burpees. The goal is to score the same across rounds or slightly faster with each round.
A great goal IF you are faster than 3 minutes AND IF you want to increase the challenge would be to keep sets 1:1 (work/rest ratio).
BURN: Metcon (5 Rounds for time)
5 Sets
20/15 Calorie Row
20 Sit ups
10 Burpees
Rest 3:00 b/t sets
Accessory Work
Metcon (No Measure)
Tabata: 8 Sets (:20 on/:10 off)
-Flutter Kicks
-Reverse Crunches
-Russian Twists
No rest between sets
Workout Flow:
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 12-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:
Min 0:00-4:00 = Flutter Kicks
Min 4:00-8:00 = Reverse Crunches
Min 8:00-12:00 = Russian Twists