MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row (slow-moderate pace)
-into-
8:00 AMRAP
20-second Jump Rope
10 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
1 set 5/4 Calorie Row (at workout pace)
10 Single Unders
COMP: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
* Target number of Rounds: 7+ rounds*
Minimum number of Rounds before scaling: 5 Rounds
Minimum number of Calories before scaling: 240/180 Calories
# STIMULUS and GOALS
* Stimulus is moderate and steady pacing across all rounds. This workout is a long grind; focus on settling into a sustainable pace early on. Aim to replicate time spent on the rower and sets on the rope
FIT: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
20/16 Calorie Row
75 Single Unders
* Target number of Rounds: 7+ rounds*
Minimum number of Rounds before scaling: 5 Rounds
Minimum number of Calories before scaling: 240/180 Calories
# STIMULUS and GOALS
* Stimulus is moderate and steady pacing across all rounds. This workout is a long grind; focus on settling into a sustainable pace early on. Aim to replicate time spent on the rower and sets on the rope
Accessory Work
Pull-ups
Strict Pull-up Progression – Week 5 Day 1: Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted pull-ups
– Rest 30-seconds between sets
Pull-ups
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 2-3 unassisted pull-ups
– Rest 30-seconds between sets
Pull-ups
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets