MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Jump Rope
-into-
6:00 AMRAP
50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
4 Box Jump Overs
4 Toes to Bar
50m Run (build-in pace)
Metcon
COMP: Metcon (Time)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round
Target time: 13-15 minutes
Time cap: 20 minutes
Stimulus is moderate, chipper-like intensity across the entire workout. Athletes should find a pace and settle in for box jumps and toes to bar. Box jumps can remain at a steady pace, and toes to bar can be done in fast, quick sets with strategically planned rest to avoid burnout.
FIT: Metcon (Time)
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar (scale here would be toes over hips)
-200m Run after each round
Target time: 13-15 minutes
Time cap: 20 minutes
Stimulus is moderate, chipper-like intensity across the entire workout. Athletes should find a pace and settle in for box jumps and toes to bar. Box jumps can remain at a steady pace, and toes to bar can be done in fast, quick sets with strategically planned rest to avoid burnout.
BURN: Metcon (Time)
10-15-20-25
Box Step up and Overs (20)
25-20-15-10
Hanging Knee Raises
-200m Run after each round
Weightlifting
Metcon (Weight)
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7 (use GHD pad)
-Rest 2 min b/t rounds-