MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
1:00 Row
1:00 Ski (or Up Downs)
1:00 ECHO Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
2. Strength
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
3. Workout Prep
2 sets:
5/4 Calorie Row
5/4 Calorie Ski Erg (or 4 Burpees)
5/4 Calorie ECHO Bike
(Build in pace across sets)
Weightlifting
Dead stop Shoulder Press (Weight)
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Metcon
COMP: Metcon (2 Rounds for time)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie ECHO Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Target time each set: Sub 9:00
Time cap each set: 10:00
Overall time cap: 22:00
This workout is a mod-high-output push pace effort, performed twice with a 12:00 window per set. The goal is to push intensity while maintaining control across all three machines. Expect a high heart rate, heavy breathing, and muscular fatigue in the legs and lungs by the end of each set. This is a full-body engine test, so keep composure early and push hard in the back half of each set!
FIT: Metcon (Time)
2 sets (Every 12:00)
16-12-8
Calorie Row
Calorie Ski Erg
Calorie ECHO Bike
(Female Calories: 13-10-7)
Target time each set: Sub 9:00
Time cap each set: 10:00
Overall time cap: 22:00
This workout is a mod-high-output push pace effort, performed twice with a 12:00 window per set. The goal is to push intensity while maintaining control across all three machines. Expect a high heart rate, heavy breathing, and muscular fatigue in the legs and lungs by the end of each set. This is a full-body engine test, so keep composure early and push hard in the back half of each set!
BURN: Metcon (Time)
2 sets (Every 12:00)
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)