MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs
2. Workout Prep
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
1 Burpee to 6” Target
Metcon
COMP: Metcon (Time)
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set with consideration of the current set’s burpee difficulty. You will perform three sets and complete a different burpee style each round. The burpee variation gets easier, but the body’s ability to recover and repeat becomes much harder as the workout goes on.
Approach the first set cautiously to see how the body reacts to the big sets. The second set is about hanging on and maintaining, while the 3rd is where we should see athletes attack until the end.
FIT: Metcon (Time)
3 Sets
300m Run
400/350m Row
20 Burpee Variation*
-rest 3:00 between sets-
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set with consideration of the current set’s burpee difficulty. You will perform three sets and complete a different burpee style each round. The burpee variation gets easier, but the body’s ability to recover and repeat becomes much harder as the workout goes on.
Approach the first set cautiously to see how the body reacts to the big sets. The second set is about hanging on and maintaining, while the 3rd is where we should see athletes attack until the end.