MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC Overhead Squats
-into-
6 min AMRAP
2x50ft Shuttle run
10 Ring Rows
3 Snatch Push Press + 3 Overhead Squats (empty bar)
3. Workout Prep
1 set:
1x50ft Shuttle Run
3 Pull Ups
3 V-Ups
Weightlifting
Snatch Grip Push Press + OHS
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Metcon
COMP: Metcon (2 Rounds for reps)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 GHDs
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Target number of reps each set: 100+ reps
Minimum number of reps before scaling: 75 reps
31 Reps per round
Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout. Small sets at each movement should allow athletes to move non-stop and stay consistent across.
This workout is scored by reps, and you will have two scores. Be mindful of pacing early on, try and repeat or get slightly faster on the second set.
FIT: Metcon (2 Rounds for reps)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Target number of reps each set: 100+ reps
Minimum number of reps before scaling: 75 reps
31 Reps per round
Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout. Small sets at each movement should allow athletes to move non-stop and stay consistent across.
This workout is scored by reps, and you will have two scores. Be mindful of pacing early on, try and repeat or get slightly faster on the second set.
BURN: Metcon (2 Rounds for reps)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Ring Rows
3x50ft Shuttle Runs
15 Sit ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.