MobTown CrossFit – CrossFit

Warm-up

WARM UP

5:00 Jog

2x 10 Walking Lunges

5 Burpee Broad Jumps

4 x 100m Accelerations

Metcon

COMP: Metcon (Time)

3 Full Rounds:

1 Round = 800m-400m-200m Run Movement (See Below)

90 Sec Rest

R1: 50 Walking Lunges

R2: 100m Farmer Carry (70/53)

R3: 20 Burpee Broad Jumps
● Total workout = 4200m of running

● One round = 1400m of running

● Rest 90 seconds after each set Example: Round 1

800m Run

50 Walking Lunges

90 seconds rest

400m Run

50 Walking Lunges

90 seconds

rest

200m Run

50 Walking Lunges

90 seconds Rest

● Adjust pace on each run distance

● 800m should be slowest pace

● 200m should be fastest pace

FIT: Metcon (Time)

3 Full Rounds:

1 Round = 600m-300m-200m Run Movement (See Below)

90 Sec Rest

R1: 30 Walking Lunges

R2: 100m Farmer Carry (53/35)

R3: 10 Burpee Broad Jumps
Example: Round 1

600m Run

30 Walking Lunges

90 seconds rest

300m Run

30 Walking Lunges

90 seconds rest

200m Run

30 Walking Lunges

90 seconds Rest ● Adjust pace on each run distance ● 800m should be slowest pace ● 200m should be fastest pace

Accessory Work

COMP: Pull-ups

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

-into- 3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

BURN: Pull-ups

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

FIT: Pull-ups

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)

– Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets