MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
10:00 AMRAP
1:00 Row
30 Single Unders
10 Cossack Squats
10 Banded Shoulder Press
5 Front Squats
5 Push Press
2. Workout Prep
2 sets:
100m Row (at workout pace)
3 Front Squats
2 Thrusters
10 Double Unders
Metcon
COMP: Metcon (2 Rounds for time)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
This workout requires a moderate intensity with a barbell engine piece built around light to moderate loading, high breathing demand, and a big jump rope skill element.
FIT: Metcon (2 Rounds for time)
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
This workout requires a moderate intensity with a barbell engine piece built around light to moderate loading, high breathing demand, and a big jump rope skill element.
BURN: Metcon (2 Rounds for time)
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-
Gymnastics
ROPE CLIMBS (Checkmark)
Strength Option – 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4… Rope Climbs
400 meter run
(continue to add one rope climb each round)