MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec single unders
10 Heel Toe Rocks
50m Jog
50m Acceleration Run
5 Deadlifts (empty bar – build across)
5 Hand Release Pushups
2. Workout Prep
2 sets:
5 Deadlifts
3 Push Ups
50m Run
*Build in pace and practice fast transitions*
Metcon
WTH: Metcon (Time)
10 sets:
15 Deadlifts (135/95)
15 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent-high intensity across all sets. Athletes should use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.
Transitions from one station to the next need to be aggressive and seamless to minimize lost time.
Don’t get Sloppy! Yes, we want fast, but not at the expense of sacrificing form. Maintain the standards across all reps.
COMP: Metcon (Time)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent-high intensity across all sets. Athletes should use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.
Transitions from one station to the next need to be aggressive and seamless to minimize lost time.
Don’t get Sloppy! Yes, we want fast, but not at the expense of sacrificing form. Maintain the standards across all reps.
FIt: Metcon (Time)
10 sets:
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent-high intensity across all sets. Athletes should use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.
Transitions from one station to the next need to be aggressive and seamless to minimize lost time.
Don’t get Sloppy! Yes, we want fast, but not at the expense of sacrificing form. Maintain the standards across all reps.