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.