MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
3. Workout Prep
1 set:
50m Run
2 Strict Pull Ups
4 Air Squats
50m Run
Weightlifting
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+25lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (Time)
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate intensity across the entire workout. Controlled pace early on for the first run that allows you to get right to work. Attack the middle with consistency, and then the second run can be higher intensity.
Win the gymnastics and get moving on that second run!
FIT: Metcon (Time)
Run 400m
-into-
5 Rounds
5 Jumping Pull Ups
10 Air Squats
-into-
Run 400m
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate intensity across the entire workout. Controlled pace early on for the first run that allows you to get right to work. Attack the middle with consistency, and then the second run can be higher intensity.
Win the gymnastics and get moving on that second run!