MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets
30-second Row
5 Front Squats (Build in weight)
2 Broad Jumps + Vertical Jump (Build in distance)
30-second Single Unders
2. Strength
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
3. Workout Prep
1 set:
5 Wall Balls
10 Double Unders
5/4 Calorie Row
Weightlifting
Front Squat
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
Metcon
COMP: Metcon (3 Rounds for time)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
* Target time each set: 2:30-3:15
* Time cap each set: 4 minutes
* Athletes have 2 rounds for 3 sets, which means it’s 6 rounds total. There’s no sense in trying to burn the house down. We want to approach each set with an effort that allows for consistency in pace and reps across the team. Where time can be improved is the amount of time spent on transitions. Speed things up as the workout goes on for decreased set times.
FIT: Metcon (3 Rounds for time)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders
* Target time each set: 2:30-3:15
* Time cap each set: 4 minutes
* Athletes have 2 rounds for 3 sets, which means it’s 6 rounds total. There’s no sense in trying to burn the house down. We want to approach each set with an effort that allows for consistency in pace and reps across the team. Where time can be improved is the amount of time spent on transitions. Speed things up as the workout goes on for decreased set times.
BURN: Metcon (3 Rounds for time)
3 sets (Every 6:00)
2 Rounds
10 Wall Ball Thrusters (light)
20 Single Unders
10/8 Calorie Row
20 Single Unders