MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs
-into-
3 sets:
3 Inch Worms
5 Clean Pulls
4 Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
*With an empty bar
2. Strength
Power Cleans
Power Clean
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
Metcon
Bad Annie (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
Target time: sub 8 minutes
Time cap: 14 minutes
Stimulus is moderate-high pacing across the workout. “Annie” is typically 50-40-30-20-10 of Double Unders and Situps. “Bad Annie” has double the amount of double unders. For today’s workout, you cannot perform double unders you will perform double the amount of single unders.
You have to keep moving on the sit-ups and be aggressive in the transitions.
FIT: Metcon (Time)
80-60-40-20-10
Double Unders
40-30-20-10-5
Sit-ups
Target time: sub 8 minutes
Time cap: 14 minutes
Stimulus is moderate-high pacing across the workout. “Annie” is typically 50-40-30-20-10 of Double Unders and Situps. “Bad Annie” has double the amount of double unders. For today’s workout, you cannot perform double unders you will perform double the amount of single unders.
You have to keep moving on the sit-ups and be aggressive in the transitions.