MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Roll And Reach
10 Iron Cross
10 Scorpions
10 Dynamic Squat Stretches
-into-
3 sets
:30 sec Row
4 Box Jumps
:30 Jump Rope
5 Deadlifts (empty bar – build across sets)
2. Strength
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
1 set
5/4 Calorie Row
5 Crossover Singles
4 Box Jump Overs
Weightlifting
Deadlift
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (8 Rounds for time)
2 Rounds:
At 0:00
45 Crossover Single Unders
15/12 Calorie Row
At 2:00
15/12 Calorie Row
45 Crossover Single Unders
At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
* Target time each set: 1:20 – 1:40
* Time cap each set: 1:50
* Total workout time: 16 minutes
* Stimulus is moderate-high pacing to show consistency on times in these fast 2-minute windows. You will start off with two sets of crossovers and rowing and then switch to box jump overs and rowing.
* If you are not getting at least 20 seconds of rest, then ensure adjustments are made swiftly so stimulus is sustained.
FIT: Metcon (8 Rounds for time)
2 Rounds:
At 0:00
45 Double Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
45 Double Unders
At 4:00
12/10 Calorie Row
12 Box Jump Overs (24/20)
At 6:00
12 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
* Target time each set: 1:20 – 1:40
* Time cap each set: 1:50
* Total workout time: 16 minutes
* Stimulus is moderate-high pacing to show consistency on times in these fast 2-minute windows. You will start off with two sets of crossovers and rowing and then switch to box jump overs and rowing.
* If you are not getting at least 20 seconds of rest, then ensure adjustments are made swiftly so stimulus is sustained.
BURN: Metcon (8 Rounds for time)
2 Rounds:
At 0:00
45 Single Unders
10/8 Calorie Row
At 2:00
10/8 Calorie Row
45 Single Unders
At 4:00
10/8 Calorie Row
10 Box Step Ups (20/16)
At 6:00
10 Box Step Ups (20/16)
10/8 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
* Stimulus is moderate-high pacing to show consistency on times in these fast 2-minute windows. You will start off with two sets of crossovers and rowing and then switch to box jump overs and rowing.
* If you are not getting at least 20 seconds of rest, then ensure adjustments are made swiftly so stimulus is sustained.