MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-up
-into-
3 sets:
30-second Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
2. Strength Prep
You have pause front squats today. The weight selected should be 70% of 1rm and you should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted chin-ups, we will use 65% of the heavy single weight established during the test week. If athletes had their feet on a band during test week to complete a strict chin-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.
3. Workout Prep
2 sets:
50m Run
5 Toes to Bar
5 Abmat Sit Ups
Weightlifting
Front Squat
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *
The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout. We don’t want athletes to lose tension during the squats. Stay activated and keep the core tight.
Weighted Chin Ups
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
3 rounds
400m Run
20 Toes to Bar
20 AbMat Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Today’s workout aims for steady and consistent rounds while avoiding early mid-line fatigue. Aim for moderate intensity and save your energy for the final round. It’s important to pace yourself wisely to finish strong.
FIT: Metcon (Time)
3 rounds
400m Run
15 Toes to Bar
15 AbMat Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Today’s workout aims for steady and consistent rounds while avoiding early mid-line fatigue. Aim for moderate intensity and save your energy for the final round. It’s important to pace yourself wisely to finish strong.
BURN: Metcon (Time)
3 rounds
300m Run
20 Hanging Knee Raises
20 AbMat Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Today’s workout aims for steady and consistent rounds while avoiding early mid-line fatigue. Aim for moderate intensity and save your energy for the final round. It’s important to pace yourself wisely to finish strong.