MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Jump Rope
-into-
8 min AMRAP
5 GHD Sit Ups to Parallel (or 6 alternating v-ups)
10 Step Ups
10 Russian Kettlebell Swings
10 Bird Dogs
2. Workout Prep
2 sets:
4 GHD’s (or v-ups)
2 Box Jumps
4 Kettlebell Swings
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 GHD Sit Ups
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2 rounds
Stimulus is moderate intensity across both metcons. You should aim for a pace that will allow them to score roughly half the score of part A when performing part B. The focus should be controlling the heart rate during these up and down movements to stay moving with minimal breaks on reps.
FIT: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
15 V-Ups
20 Box Jump (20/16)
20 Kettlebell Swings (44/26)
-rest 5:00-
5 min AMRAP
5 V-Ups
10 Box Jump (20/16)
10 Kettlebell Swings (44/26)
Stimulus is moderate intensity across both metcons. Athletes should aim for a pace that will allow them to score roughly half the score of part A when performing part B. The focus should be controlling the heart rate during these up and down movements to stay moving with minimal breaks on reps.
Accessory Work
Metcon (Checkmark)
Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
Goal Workout:
– Max reps of unbroken double-unders.
– Track your best score of the day.
– Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs