MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 sets:
Rowling
+ 1 Penalty Burpee for every meter over/under 100m.
(Cap is 5 burpees)
2. Strength
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-
3. Workout Prep
1 set:
5/4 Calorie Row
2 Burpee Box Get Over
5/4 Calorie Row
Shoulder Press
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-
Set 1:
12 Shoulder Press @65#
12 Banded Kneeling one arm lat pull downs (each)
-rest 2:00 –
Set 2:
12 Shoulder Press @75#
12 Banded Kneeling one arm lat pull downs (each)
-rest 2:00 –
Set 3:
12 Shoulder Press @95#
12 Banded Kneeling one arm lat pull downs (each)
Metcon
COMP: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row
Target time each set: 2:15-2:45
Time cap each set: 3 minutes
Stimulus is moderately aggressive pacing across all sets. We want to see how well you can keep a pace across the row while having fast transitions from station to station. The first set should be completed at a moderate pace (70-75%) to test out how the breathing feels. Sets 2-3 should be a little faster, while selling out on the final set. The goal should be to have at least 60 seconds of rest.
FIT: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
12/10 Calorie Row
10 Burpee Box Get Overs (24/20)
12/10 Calorie Row
Target time each set: 2:15-2:45
Time cap each set: 3 minutes
BURN: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
10/8 Calorie Row
8 Up Downs + Box Step Ups (24/20)
10/8 Calorie Row
Target time each set: 2:15-2:45
Time cap each set: 3 minutes