MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
3 sets:
1:00 Jump Rope
3 Sandbag Deadlifts
1 shuttle run (practice turns)
2. Workout Prep
1 set:
1 Full Shuttle Run (70% of projected effort)
1 Sand Bag Clean
COMP: Metcon (Time)
8 Rounds (Rest 1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100)
Target time each set: 50-70 seconds
Time cap each set: 90 seconds
Stimulus is moderate–high intensity. Athletes will attempt each round with a sprint-like approach with the intention of scoring the same time across all rounds.
Attack the run with quickness, efficient turns, and getting back up to speed.
FIT: Metcon (Time)
8 Rounds (Rest 1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (100/75) or 155/105 Power Clean
Target time each set: 50-70 seconds
Time cap each set: 90 seconds
Stimulus is moderate–high intensity. Athletes will attempt each round with a sprint-like approach with the intention of scoring the same time across all rounds.
Attack the run with quickness, efficient turns, and getting back up to speed.
Accessory Work
ROMWOD (No Measure)
ROMWOD
Coaches choose a 15 minute or less Pliability