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 (6 Rounds for 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