MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Every minute (9:00)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)
2. Strength
10-12 minutes to establish a Heavy Shoulder Press
3. Workout Prep
2 sets:
3 Bench Press (build in weight)
1 Rope Climb (half way)
Metcon
FIT: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
Teams of 2
Partner 1: Odd sets
1-3-5-7-9-11…
Partner 2: Even sets
2-4-6-8-10…
Hang Squat Cleans (75/55)
Burpee Box Get Overs (24/20)
-Partner not working must be rowing for Max Calories.
COMP: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans (95/65)
Burpee Box Get Overs (30/24)
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).
Target Round: Round of 16
Minimum Round before scaling: 12
It’s partner Saturday, and oh boy, is this going to be a challenge. Athletes will choose who will tackle the even/odd sets before starting. Partner 1 will begin completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other must row for max calories. Athletes will continue to change out until 18:00 is completed. This score by the final round completed (rounds) + total calories (reps).
As the workout progresses, the break between athletes working through rounds lengthens, which means more time on the rower. Pacing should be moderately steady on both stations to sustain a constant work effort. Coming out to hot early in rounds will only put you and your partner in a cardio deficit.