MobTown CrossFit – CrossFit
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
8:00 Amrap
30 sec row
4 Up Downs to Seal Pose + Step over rower
3 Wallball Squats
3 Wallball Push Press
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Athletes will be benching for a heavy single. Athletes should load the shoulders down and back against the bench, keep glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact.
3. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
4 Wall Balls (build in weight)
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
WTH: Metcon (Time)
5 rounds:
250/225m Row
15 Burpee over Rower
15 Wall Balls (30/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate and steady pacing on each movement through all five rounds. Each movement should challenge athletes but be doable in a 50 sec time period. The goal should be consistent rounds times and sets across the entire workout.
The first round through is all about setting/testing the pace. Athletes should be careful not to come out with an effort that can’t be maintained.
COMP: Metcon (Time)
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate and steady pacing on each movement through all five rounds. Each movement should challenge athletes but be doable in a 50 sec time period. The goal should be consistent rounds times and sets across the entire workout.
The first round through is all about setting/testing the pace. Athletes should be careful not to come out with an effort that can’t be maintained.
FIT: Metcon (Time)
5 rounds:
175/150m Row
8 Burpee over Rower
15 Wall Balls (20/14)
Target time: 11-13 minutes
Time cap: 16 minutes
BURN: Metcon (Time)
5 rounds:
150/125m Row
10 Burpees
15 Wall Balls (14/10)
Target time: 11-13 minutes
Time cap: 16 minutes