MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single split jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
5 Wall Balls
Weightlifting
Split Jerk
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
10 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
Time Cap: 20 minutes
Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)
The stimulus for today’s workout is high intensity into a consistent, planned work effort.
Athletes should have at least 45 seconds of time left within the minute to chip away at the 100 Wall Balls.
FIT: Metcon (Time)
100 Wall Balls for Time:
2:00 AMRAP
40 Double Unders
8 Toes to Bar
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
Time Cap: 20 minutes
Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)
The stimulus for today’s workout is high intensity into a consistent, planned work effort.
Athletes should have at least 45 seconds of time left within the minute to chip away at the 100 Wall Balls.
BURN: Metcon (Time)
75 Wall Ball Thrusters for Time:
2:00 AMRAP
50 Single Unders
10 Hanging Knee Raises
Max Wall Ball Thrusters (light)
*Go until you get 75 Wall Ball Thrusters
-rest 1:00 between sets-
Time Cap: 20 minutes
Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)
The stimulus for today’s workout is high intensity into a consistent, planned work effort.
Athletes should have at least 45 seconds of time left within the minute to chip away at the 100 Wall Balls.