MobTown CrossFit – CrossFit
Warm-up
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
**2. Workout Prep**
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
Metcon
COMP: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
The stimulus for today’s workout is moderate-intensity with quick, planned rest for consistent pacing and intensity. Athletes will have a classic chipper from the 2014 CrossFit Open, where the goal and focus should be on improvement (if completed before) and non-stop movement.
Most of the time will be spent on the first 2 movements. Ensure athletes fight to keep pace early and not waste time on the toes of the bar. Remember, if athletes finish the 20 muscle-ups and there is still time left on the clock, the workout starts over at the Calorie Row.
FIT: Metcon (AMRAP – Reps)
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
The stimulus for today’s workout is moderate-intensity with quick, planned rest for consistent pacing and intensity. Athletes will have a classic chipper from the 2014 CrossFit Open, where the goal and focus should be on improvement (if completed before) and non-stop movement.
Most of the time will be spent on the first 2 movements. Ensure athletes fight to keep pace early and not waste time on the toes of the bar. Remember, if athletes finish the 20 muscle-ups and there is still time left on the clock, the workout starts over at the Calorie Row.
BURN: Metcon (AMRAP – Reps)
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
The stimulus for today’s workout is moderate-intensity with quick, planned rest for consistent pacing and intensity. Athletes will have a classic chipper from the 2014 CrossFit Open, where the goal and focus should be on improvement (if completed before) and non-stop movement.
Most of the time will be spent on the first 2 movements. Ensure athletes fight to keep pace early and not waste time on the toes of the bar. Remember, if athletes finish the 20 muscle-ups and there is still time left on the clock, the workout starts over at the Calorie Row.