MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
10 Lateral Hops over the rower (or line hops)
3 Inch Worms
10 Air Squats
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower
Metcon
COMP: Metcon (Time)
10 rounds
16/13 Calorie Row
8 Burpee Over Rower
Target time: sub 14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across all rounds.You will be rowing and then performing burpees over their rower. Aim to keep a consistent pace from round to round. Start off a little conservative and look to push the final 2 rounds.
It’s a long one, so make sure you don’t come out hot with a pace that’s not maintainable.
FIT: Metcon (Time)
10 rounds
14/11 Calorie Row
6 Burpee Over Rower
Target time: sub 14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across all rounds.You will be rowing and then performing burpees over their rower. Aim to keep a consistent pace from round to round. Start off a little conservative and look to push the final 2 rounds.
It’s a long one, so make sure you don’t come out hot with a pace that’s not maintainable.
BURN: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
12/10 Calorie Row
8 Burpees
Target time: sub 14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across all rounds.You will be rowing and then performing burpees over their rower. Aim to keep a consistent pace from round to round. Start off a little conservative and look to push the final 2 rounds.
It’s a long one, so make sure you don’t come out hot with a pace that’s not maintainable.
Weightlifting
1 and 1/2 Goblet Squat (Weight)
DO NOT BOUNCE OUT OF THE BOTTOM
Alternate sets with RKB Swings
4 sets: 10 reps
You can use a KB or DB.
Russian KB Swing (Weight)
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
4 sets: 10 reps