MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (3 sets is at workout pace)
3 Toes to Bar
10ft Sandbag Carry
*focus on quick transitions, rest 1:00 after each set*
Metcon
COMP: 2023 Semis #7 (Time)
3 rounds:
15/12 Calorie Bike
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
Target time: 4-5:00
Time cap each set: 8:00
STIMULUS and GOALS
This was the finale of the competition, and we saw a lot of athletes make or lose a chance to go to the Games here. Athletes will be asked to give a consistent high-effort through the 3 rounds. A lot of athletes came out at 110% and blew up, while some went 90% and held on. Workouts like this are always hard to gauge since you never know how your body will feel that 3rd round. However, we would rather see athletes attack than be to conservative and have some left in the tank.
FIT: Metcon (Time)
3 rounds:
12/10 Calorie Bike
12 toes-to-bars
50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)
Target time: 4-5:00
Time cap each set: 8:00
STIMULUS and GOALS
This was the finale of the competition, and we saw a lot of athletes make or lose a chance to go to the Games here. Athletes will be asked to give a consistent high-effort through the 3 rounds. A lot of athletes came out at 110% and blew up, while some went 90% and held on. Workouts like this are always hard to gauge since you never know how your body will feel that 3rd round. However, we would rather see athletes attack than be to conservative and have some left in the tank.
BURN: Metcon (Time)
3 rounds:
10/8 Calorie Bike
15 Hanging Knee Raises
50ft Farmers Carry (moderate)
Target time: 4-5:00
Time cap each set: 8:00
STIMULUS and GOALS
This was the finale of the competition, and we saw a lot of athletes make or lose a chance to go to the Games here. Athletes will be asked to give a consistent high-effort through the 3 rounds. A lot of athletes came out at 110% and blew up, while some went 90% and held on. Workouts like this are always hard to gauge since you never know how your body will feel that 3rd round. However, we would rather see athletes attack than be to conservative and have some left in the tank.
Accessory Work
L-Sit
Accumulate 3 minutes, try to go a couple of seconds longer than you did each set last week.
Dead Hang (Time)
Accumulate 3 minutes, try to go a couple of seconds longer than you did each set last week.