MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Warmup
3 Rounds
Rowling
(10 rep Max Air Squat penalty)
-into-
3 sets:
30-second single/double unders
10 Plate Toe Taps (each side)
10 Heel Toe Rocks
5 Back Squats (empty bar- build across sets)
2. Strength Prep
Athletes are back squatting at 75% at 5 x 5.
3. Workout Prep
1 set:
100m Row
5 Push Ups
10 Double Unders
Weightlifting
Back Squat
5 Back Squat x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
WTH: Metcon (Time)
FOR TIME
1000/800m Row
50 Deficit Push ups (4in/2in)
200 Double Unders
50 Deficit Push ups (4in/2in)
1000/800m Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Stimulus is steady pacing through the metcon.Find an intensity that can be maintained for the entirety of the workout. Breaking the push ups and double unders up strategically will help you avoid burnout.
COMP: Metcon (Time)
FOR TIME
1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Stimulus is steady pacing through the metcon.Find an intensity that can be maintained for the entirety of the workout. Breaking the push ups and double unders up strategically will help you avoid burnout.
FIT: Metcon (Time)
FOR TIME
800/650m Row
35 Push ups
150 Double Unders
35 Push ups
800/650m Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Stimulus is steady pacing through the metcon.Find an intensity that can be maintained for the entirety of the workout. Breaking the push ups and double unders up strategically will help you avoid burnout.
BURN: Metcon (Time)
500/400m Row
30 Push ups (knee or box)
200 Single Unders
30 Push ups(knee or box)
500/400m Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Stimulus is steady pacing through the metcon.Find an intensity that can be maintained for the entirety of the workout. Breaking the push ups and double unders up strategically will help you avoid burnout.