MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 world’s greatest stretch (each side)
5 Tempo Back Squats (empty bar)
5 alt v-ups (each side)
2. Strength Prep
Athletes will build to a heavy single on back squat over the course of 10 minutes.A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.
3. Workout Prep
1 set
100m Row (workout pace)
5 Air Squats
Weightlifting
Back Squat
– Heavy Single (10-12 minutes)
This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough starting pointfor the new cycle.
Metcon
COMP: Metcon (Time)
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Target time each set: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate-high intensity. Athletes should settle into steady, consistent pacing off the start and begin to increase pacing within the final two rounds.
FIT: Metcon (Time)
For Time:
400-300-200-100-50m
Row
25-20-15-10-5
Air Squats
Target time each set: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate-high intensity. Athletes should settle into steady, consistent pacing off the start and begin to increase pacing within the final two rounds.