MobTown CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hinshaw Warm Up (10-12 minutes)

-into-

1 min Shuttle Run Test – for distance (moderate pace)

-into-

3 sets:

30-second Bike erg

3 Shoulder to Overhead (build across/stay light)

2. Workout Prep

2 sets:

50m Shuttle Run

1 Shoulder to Overhead (build up in weight)

Metcon

COMP: Metcon (AMRAP – Reps)

From 0:00-2:00 (2 minutes)

Run 200m

Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)

Run 400m

Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)

Run 600m

Max shoulder to overhead (185/125)
Target number of reps each set: 8 + reps

Minimum number of reps before scaling: 5 reps

STIMULUS and GOALS

The stimulus is steady, moderate intensity. Athletes should perform their runs at a pace of roughly 100m/30 seconds. Upon returning from the run, athletes should immediately go into the max shoulder to overhead reps. If athletes are not getting at least 60 seconds to perform shoulder to overhead, distances should be adjusted.

A fun version of the CrossFit Games workout. If you want to try the full run, the lengths are 400, 600, and 800m.

FIT: Metcon (AMRAP – Reps)

From 0:00-2:00 (2 minutes)

Run 200 m

Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)

Run 400 m

Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)

Run 600 m

Max shoulder to overhead (155/105)
Target number of reps each set: 8 + reps

Minimum number of reps before scaling: 5 reps

STIMULUS and GOALS

The stimulus is steady, moderate intensity. Athletes should perform their runs at a pace of roughly 100m/30 seconds. Upon returning from the run, athletes should immediately go into the max shoulder to overhead reps. If athletes are not getting at least 60 seconds to perform shoulder to overhead, distances should be adjusted.

A fun version of the CrossFit Games workout. If you want to try the full run, the lengths are 400, 600, and 800m.

BURN: Metcon (AMRAP – Reps)

From 0:00-2:00 (2 minutes)

Run 200 m

Max shoulder to overhead (70% of 1RM StO)

Rest 1 min

From 3:00-6:00 (3 minutes)

Run 300 m

Max shoulder to overhead

Rest 2 mins

From 8:00-12:00 (4 minutes)

Run 400 m

Max shoulder to overhead
Target number of reps each set: 8 + reps

Minimum number of reps before scaling: 5 reps

STIMULUS and GOALS

The stimulus is steady, moderate intensity. Athletes should perform their runs at a pace of roughly 100m/30 seconds. Upon returning from the run, athletes should immediately go into the max shoulder to overhead reps. If athletes are not getting at least 60 seconds to perform shoulder to overhead, distances should be adjusted.

A fun version of the CrossFit Games workout. If you want to try the full run, the lengths are 400, 600, and 800m.