MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row
-into-
3 sets:
30-second Single Unders
10 Box Step Ups
10 Alternating V-Ups
2. Strength
Turkish Get Up Carries
3. Workout Prep
2 sets:
10 Double Unders (each/same time)
5 GHD’s (each) (or stick sit-ups)
4 Dumbbell Box Step Ups (each/ build in weight)
Weightlifting
Turkish Get Up
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
Metcon
COMP: Metcon (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Ups (50s/35s) (24/20)
Partner 2: 15 GHD Sit Ups
*Both working at the same time and switch when station is completed*
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
We want a moderate to moderately high intensity! It’s a partner workout that has multiple sets with enough rest in between. It is important for each athlete to give their best effort and not slow down their partner.
During the first set, athletes should find their test pace. After that, it’s time to put in maximum effort and push through until the end.
FIT: Metcon (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
60 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Ups (35s/25s) (24/20)
Partner 2: 15 stick sit-ups
*Both working at the same time and switch when station is completed*
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
We want a moderate to moderately high intensity! It’s a partner workout that has multiple sets with enough rest in between. It is important for each athlete to give their best effort and not slow down their partner.
During the first set, athletes should find their test pace. After that, it’s time to put in maximum effort and push through until the end.
Metcon (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
60 Single Unders (Each/ same time)
Partner 1: 10 Single Dumbbell Box Step Ups (light) (24/20)
Partner 2: 15 Sit Ups