MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 sets
“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.
2. Workout Prep
2 sets:
10 Double Unders
3 Toes to Bar
Metcon
COMP: Metcon (AMRAP – Reps)
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar
Target number of reps: 350 reps +
Minimum number of reps before scaling: 275 reps
STIMULUS and GOALS
Stimulus is steady pacing on both toes to bar and double unders to avoid burnout. Fast quick sets on toes to bar and smaller sets of double unders (rather than attempting to go unbroken every round) will keep athletes moving steadily.
FIT: Metcon (AMRAP – Reps)
12:00 Amrap
35 Double Unders or 70 Singles
5-10-15-20-25. . .
Knees to Elbows
Target number of reps: 350 reps +
Minimum number of reps before scaling: 275 reps
STIMULUS and GOALS
Stimulus is steady pacing on both toes to bar and double unders to avoid burnout. Fast quick sets on toes to bar and smaller sets of double unders (rather than attempting to go unbroken every round) will keep athletes moving steadily.
Weightlifting
Shoulder Press
7 sets of 2 reps @ – RPE 9/10
Weighted Hip Thrusts
7 sets of 2 reps @ – RPE 9/10