MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up

-into-

8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting a heavy single today.

USE THE SPOTTER ARMS

3. Workout Prep

2 sets:

4 Box Jump Overs

2 Stick Sit Ups

Weightlifting

Back Squat

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon

WTH: Metcon (Time)

For Time:

40-30-20-10

Box Jump Overs (24/20)

Stick Sit Ups
Target time: 6-8 minutes

Time cap: 12 minutes

STIMULUS and GOALS

Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups. Athletes should move swiftly through the box jump overs and use the sit ups as a slight recovery for their heart rate.

COMP (Time)

For Time:

40-30-20-10

Box Jump Overs (20)

20-15-10-5

Stick Sit Ups
Target time: 6-8 minutes

Time cap: 12 minutes

STIMULUS and GOALS

Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups. Athletes should move swiftly through the box jump overs and use the sit ups as a slight recovery for their heart rate.

FIT: Metcon (Time)

For Time:

40-30-20-10

Box Jump Overs (16)

15-12-9-6

Stick Sit Ups
Target time: 6-8 minutes

Time cap: 12 minutess

STIMULUS and GOALS

Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups. Athletes should move swiftly through the box jump overs and use the sit ups as a slight recovery for their heart rate.

BURN: Metcon (Time)

For Time:

20-15-10-5

Low Box Jumps

Sit Ups
Target time: 6-8 minutes

Time cap: 12 minutess

STIMULUS and GOALS

Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups. Athletes should move swiftly through the box jump overs and use the sit ups as a slight recovery for their heart rate.