CrossFit – Tue, Jun 6

MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

3 sets:

100m Run (Build up to 80% of sprint speed)

-rest 1 minute between sets-

Metcon

ALL: Metcon (8 Rounds for time)

3MOM x 10 -100m Sprint (Or 10 x 25ft Shuttle Run)

-Every 3:00-
Complete a 100m run every 3:00 for 10 minutes

Target time each set: Sub 20 seconds

Time cap each set: 40 seconds

STIMULUS and GOALS

The stimulus for today’s workout is consistent-high intensity across all sets. Athletes should use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.

High effort for a short duration with a long rest. Athletes should be walking around during the rest while focusing on getting their heart rates back down.

Accessory Work

Rope Climb

Advance:

Every minute (10:00)

2 Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

* Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.

L-Sit

Accumulate 3 minutes of an L-sit using the parallettes.