MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 Rounds of “Rowling”
+5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
10 Double Unders
10 Single Unders
Metcon
COMP: Metcon (Time)
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity. Athletes should focus on strong total body drive (as opposed to relying too much on arms only) during the Row to help keep shoulders/arms as low-fatigued as possible for jump rope work. Today is all about controlling your heart rate at a moderate-high pace effort through non-stop movement.
FIT: Metcon (Time)
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
150 Single Unders
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity. Athletes should focus on strong total body drive (as opposed to relying too much on arms only) during the Row to help keep shoulders/arms as low-fatigued as possible for jump rope work. Today is all about controlling your heart rate at a moderate-high pace effort through non-stop movement.
BURN: Metcon (Time)
15/12 Calorie Row
50 SIngle Unders
15/12 Calorie Row
100 Single Unders
15/12 Calorie Row
50 Single Unders
15/12 Calorie Row
Weightlifting
Metcon (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted DB Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-