MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps
2. Workout Prep
3 sets
3 Thrusters (build-in weight)
50ft Shuttle Run (practice turning)
Metcon
COMP: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate intensity across workout. Barbell weight and shuttle distance should allow athletes to move through these sets quickly and consistently. Increasing distance requirements means athletes must adjust their effort as the workout progresses to prevent burnout. .
Stay calm on the run and control your breathing. Each 25ft length on the shuttle run counts as 1 rep (50ft = 2 reps).
FIT: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate intensity across workout. Barbell weight and shuttle distance should allow athletes to move through these sets quickly and consistently. Increasing distance requirements means athletes must adjust their effort as the workout progresses to prevent burnout. .
Stay calm on the run and control your breathing. Each 25ft length on the shuttle run counts as 1 rep (50ft = 2 reps).
BURN: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
DB Thrusters (35/25)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate intensity across workout. Barbell weight and shuttle distance should allow athletes to move through these sets quickly and consistently. Increasing distance requirements means athletes must adjust their effort as the workout progresses to prevent burnout. .
Stay calm on the run and control your breathing. Each 25ft length on the shuttle run counts as 1 rep (50ft = 2 reps).