MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 Sets:
100m Run (Or 6x50ft Shuttle Run)
5 Up Downs
10 Alternating Hang Clean and Jerks
5 Back Squats (build across sets)
2. Strength Prep
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.
3. Workout Prep
1 set:
100m Run (workout pace)
5/4 Calorie Row
2 Single Arm Devils Press
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 (3 Rounds for time)
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes
Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
Three (3) Scores
STIMULUS and GOALS
Stimulus is moderate to moderate high-intensity. You will be performing a buy-in/buy-out of an 800m for today’s workout. This workout has three sections starting at 0:00, 8:00, and 16:00. You should be earning between 3:00-4:00 minutes of rest on each section
Intensity should steadily increase from section to section. The first part is the primer, and the second is the flame igniting, while the third is burning it down until the light goes out.
FIT: Metcon (3 Rounds for time)
600m Run
-at 8:00-
24/20 Calorie Row
24 Single Arm Alternating Devil Press (35/25)
24/20 Calorie Row
-at 16:00-
600m Run
Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes
Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
Three (3) Scores
STIMULUS and GOALS
Stimulus is moderate to moderate high-intensity. You will be performing a buy-in/buy-out of an 800m for today’s workout. This workout has three sections starting at 0:00, 8:00, and 16:00. You should be earning between 3:00-4:00 minutes of rest on each section
Intensity should steadily increase from section to section. The first part is the primer, and the second is the flame igniting, while the third is burning it down until the light goes out.
BURN: Metcon (5 Rounds for time)
400m Run
-at 8:00-
20/16 Calorie Row
30 Single DB Devil Press
20/16 Calorie Row
-at 16:00-
400m Run
Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes
Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
Three (3) Scores
STIMULUS and GOALS
Stimulus is moderate to moderate high-intensity. You will be performing a buy-in/buy-out of an 800m for today’s workout. This workout has three sections starting at 0:00, 8:00, and 16:00. You should be earning between 3:00-4:00 minutes of rest on each section
Intensity should steadily increase from section to section. The first part is the primer, and the second is the flame igniting, while the third is burning it down until the light goes out.