MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight – build across)
2 Double Dumbbell Clean and Jerk (lightweight – build across)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead
Metcon
COMP: Metcon (Time)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
Target time each set: 1:45-2:00
Time cap each set: 2:45
STIMULUS and GOALS
In this workout, it’s important to maintain a steady pace throughout each round and aim to finish each one in a similar amount of time. Athletes should strive for at least one minute of rest between rounds. Athletes can adjust their rep count for each movement to ensure they can complete it within 60 seconds.
FIT: Metcon (5 Rounds for time)
5 sets (1 Set every 4 minutes)
12/10 Calorie Row
10 Burpee Over Rower
8 Double Dumbbell Ground to Overhead (35s/25s)
Target time each set: 1:45-2:00
Time cap each set: 2:45
STIMULUS and GOALS
In this workout, it’s important to maintain a steady pace throughout each round and aim to finish each one in a similar amount of time. Athletes should strive for at least one minute of rest between rounds. Athletes can adjust their rep count for each movement to ensure they can complete it within 60 seconds.
BURN: Metcon (Time)
5 sets (1 Set every 4 minutes)
10/8 Calorie Row
10 Up Downs
10 Dumbbell Clean and Jerks (light)
Target time each set: 1:45-2:00
Time cap each set: 2:45
STIMULUS and GOALS
In this workout, it’s important to maintain a steady pace throughout each round and aim to finish each one in a similar amount of time. Athletes should strive for at least one minute of rest between rounds. Athletes can adjust their rep count for each movement to ensure they can complete it within 60 seconds.
Weightlifting
GHD Hip Extension
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
4 sets: 10 reps
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) – RPE 8