MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
2x50ft Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)
2. Strength
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 190 lbs, not 200.
3. Workout Prep
2 sets:
5 Wall Balls
3 Toes to Bar
1x50ft Shuttle Run
Weightlifting
Back Squat
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
Metcon
COMP: Metcon (Time)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across the entire workout. Athletes should be mindful of potential burning out early by going to fast off the start
All I really want is athletes to push for unbroken sets on the wall balls. Emphasis the importance of not sprinting the run only to stop and stare at the ball. We want to see athletes finish and pick the wall up without hesitation.
FIT: Metcon (Time)
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across the entire workout. Athletes should be mindful of potential burning out early by going to fast off the start
All I really want is athletes to push for unbroken sets on the wall balls. Emphasis the importance of not sprinting the run only to stop and stare at the ball. We want to see athletes finish and pick the wall up without hesitation.
Metcon (Time)
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
6x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back