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.