MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
5 Muscle Snatch
5 Snatch Push Press
5 Ring Rows
2 Low Ring Muscle Up Transitions
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Assault Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up
Metcon
COMP: Metcon (Time)
Teams of 2
125/100 Calorie Echo bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
85/65 Calorie Echo bike
50 Power Snatches (135/95)
40/30 Calorie Echo bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
Target time: 30:00
Time cap: 40:00
Stimulus is moderate-high intensity while keeping a continuous steady work pace. This workout is a long grinder-type chipper where athletes will split reps as needed to help keep the intensity up. The goal is to find the best strategy for both partners that will allow for consistently high output throughout the duration of the workout.
Grunt work! Athletes should call their husband, wife, kids, or boyfriend/girlfriend and tell them they won’t be home until later.
FIT: Metcon (Time)
Teams of 2
100/80 Echo bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
60/50 Echo Bike
50 Power Snatches (95/65)
32/25 Echo Bike
20 Muscle Ups or 40 Burpee Pull Ups
Target time: 30:00
Time cap: 40:00
Stimulus is moderate-high intensity while keeping a continuous steady work pace. This workout is a long grinder-type chipper where athletes will split reps as needed to help keep the intensity up. The goal is to find the best strategy for both partners that will allow for consistently high output throughout the duration of the workout.
Grunt work! Athletes should call their husband, wife, kids, or boyfriend/girlfriend and tell them they won’t be home until later.
COMP: Metcon (Time)
Teams of 2
30 Rounds for Time
3 Bar Facing Burpees
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
3 Bar Facing Burpees
Every 5 minutes, complete a 100m Partner Run
***Switch partners after a FULL round (15 rounds each)
FIT: Metcon (Time)
Teams of 2
30 Rounds for Time
3 Bar Facing Burpees
3 Power Cleans (115/85)
3 Front Squats
3 Push Jerks
3 Bar Facing Burpees
Every 5 minutes, complete a 100m Partner Run
***Switch partners after a FULL round (15 rounds each)