MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8 min AMRAP
30 sec row or ski (easy)
20 sec row or ski (mod)
10 sec row or ski (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie Ski
2 Box Jump Overs (build in height)
Metcon
COMP: Metcon (3 Rounds for time)
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row or Ski
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6
Target time each set: 4:00-500
Time cap each set: 6 minutes
Stimulus is moderate pacing with consistent times across all rounds. Athletes should be using a box height that is challenging but doable without much hesitation. Round times are limited to 8 minutes, and athletes should be earning AT LEAST 2 minutes of rest each round. If athletes are not earning this much time, have them lower ALL REPS by 3 total.
FIT: Metcon (3 Rounds for time)
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row or Ski
12-9-6
Box Jumps (24/20)
Women’s calories: 12-10-8
Target time each set: 4:00-500
Time cap each set: 6 minutes
Stimulus is moderate pacing with consistent times across all rounds. Athletes should be using a box height that is challenging but doable without much hesitation. Round times are limited to 8 minutes, and athletes should be earning AT LEAST 2 minutes of rest each round. If athletes are not earning this much time, have them lower ALL REPS by 3 total.
BURN: Metcon (3 Rounds for time)
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row
12-9-6
Box Step Ups (20/16)
Women’s calories: 12-10-8
Target time each set: 4:00-500
Time cap each set: 6 minutes
Stimulus is moderate pacing with consistent times across all rounds. Athletes should be using a box height that is challenging but doable without much hesitation. Round times are limited to 8 minutes, and athletes should be earning AT LEAST 2 minutes of rest each round. If athletes are not earning this much time, have them lower ALL REPS by 3 total.