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.