MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
into
Bench Press Warm Up and 5 x 3 @ 80%
2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
Weightlifting
Bench Press
15 Minutes to warm up and finish all 5 sets
5 x 3 @ 80%
Same weight across
Metcon
COMP: Metcon (6 Rounds for time)
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Stimulus for today’s workout is high intensity pacing with consistent set times. Reps are low enough each set that the rest should allow athletes to attack each set.
Be aggressive on the transitions and see if you can catch rhythm on the box jump overs to stay moving. Athletes should aim to finish each set in under 2 minutes.
FIT: Metcon (6 Rounds for time)
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (20/16)
8 Toes to Bar
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Stimulus for today’s workout is high intensity pacing with consistent set times. Reps are low enough each set that the rest should allow athletes to attack each set.
Be aggressive on the transitions and see if you can catch rhythm on the box jump overs to stay moving. Athletes should aim to finish each set in under 2 minutes.
BURN: Metcon (6 Rounds for time)
6 sets: (Every 3:00)
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Hanging Knee Raises
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Stimulus for today’s workout is high intensity pacing with consistent set times. Reps are low enough each set that the rest should allow athletes to attack each set.
Be aggressive on the transitions and see if you can catch rhythm on the box jump overs to stay moving. Athletes should aim to finish each set in under 2 minutes.