MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
2. Strength Prep
You will be squatting for a 6rm and then perform 2 drop sets off of that established 6rm.
3. Workout Prep
1 set:
10 Double Unders
5 GHD’s
Weightlifting
Back Squat
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM
Metcon
COMP: Metcon (Time)
5 rounds
60 Double Unders
20 GHD’s
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is moderate-high pacing for the entire workout. Athletes should settle in for the rounds with consistent, steady movement. If athletes feel that they are able, they can begin to push the pace within the final 1-2 rounds of the workout.
Minimal mess ups on the rope and recovery pace through the ghd’s should be the goal. Use the clock and try to keep round times consistent
()
FIT: Metcon (Time)
5 rounds
40 Double Unders
15 Stick Sit-ups
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is moderate-high pacing for the entire workout. Athletes should settle in for the rounds with consistent, steady movement. If athletes feel that they are able, they can begin to push the pace within the final 1-2 rounds of the workout.
Minimal mess ups on the rope and recovery pace through the ghd’s should be the goal. Use the clock and try to keep round times consistent
BURN: Metcon (Time)
5 rounds
60 Single Unders
20 Sit Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is moderate-high pacing for the entire workout. Athletes should settle in for the rounds with consistent, steady movement. If athletes feel that they are able, they can begin to push the pace within the final 1-2 rounds of the workout.
Minimal mess ups on the rope and recovery pace through the ghd’s should be the goal. Use the clock and try to keep round times consistent