MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
4 Burpee Box Step Ups
10 Deadbugs
3 Back Squat (Build in weight)
2. Strength
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
Weightlifting
Back Squat
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
Metcon
COMP: Metcon (Time)
4 sets:
30 Wall Balls (20/14)
-2:00 recovery ECHO Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (24/20)
-2:00 recovery ECHO Bike between sets-
(KG conv: 9/6 WB)
Score is for the “working” part of each set and does not include the active recovery time.
* Target time each set:
Wall Balls: 50-60 seconds
Burpees: 75-90 seconds
* Time cap each set:
Wall Balls: 1:15
Burpees: 2 minutes
* Getting volume and building capacity is what we are working on today. Stimulus is moderate to moderately high intensity.
* We know we biked yesterday, but this is completely different, and it’s strictly for recovery purposes. Use other machines if necessary with the same intent.
FIT: Metcon (Time)
4 sets:
30 Wall Balls (14/10)
-2:00 recovery ECHO Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (20/16)
-2:00 recovery ECHO Bike between sets-
* Getting volume and building capacity is what we are working on today. Stimulus is moderate to moderately high intensity.
* We know we biked yesterday, but this is completely different, and it’s strictly for recovery purposes. Use other machines if necessary with the same intent.