MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7s
-into-
6 min AMRAP
30 sec single/double unders
10 Ankle Circles (each direction – each side)
10 Heel Toe Rocks
10 Floor Plate Press
5 Negative Push Ups (3-sec negative)
2. Workout Prep
1 set:
10 Single Unders
3 Push Ups
Metcon
COMP: Metcon (Time)
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing with strategic rep schemes on push ups to avoid burnout. Shoulder fatigue from push ups will affect athlete’s ability to perform single unders, so they should consider this when choosing how to chip away at push ups.
FIT: Metcon (Time)
70-60-50-40-30-20-10
Single Unders
27-24-21-18-15-12-9
Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing with strategic rep schemes on push ups to avoid burnout. Shoulder fatigue from push ups will affect athlete’s ability to perform single unders, so they should consider this when choosing how to chip away at push ups.
BURN: Metcon (Time)
60-50-40-30-20-15-10
Single Unders
20-18-16-14-12-10-8
Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing with strategic rep schemes on push ups to avoid burnout. Shoulder fatigue from push ups will affect athlete’s ability to perform single unders, so they should consider this when choosing how to chip away at push ups.