MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar – build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
2. Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
3. Workout Prep
2 sets
10 Double Unders
3 Toes to Bar
2 Burpee Box Jump Overs
Weightlifting
Back Squat
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
Metcon
COMP: Metcon (2 Rounds for time)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)
Target Time each set: 5:30-7:30
Time Cap each set: 8 minutes
Workout is scored for total time on each set (2 scores total). Stimulus is moderate, consistent effort. Athletes will begin Set 1 at 0:00. When the final BBJO is completed, athletes will rest until the 10:00 mark and then start Set 2
FIT: Metcon (2 Rounds for time)
2 sets (New set every 10:00)
100 Doubles Unders
30 Toes to Bar
15 Burpee Box Jump Overs (20/16)
Target Time each set: 5:30-7:30
Time Cap each set: 8 minutes
Workout is scored for total time on each set (2 scores total). Stimulus is moderate, consistent effort. Athletes will begin Set 1 at 0:00. When the final BBJO is completed, athletes will rest until the 10:00 mark and then start Set 2
BURN: Metcon (2 Rounds for time)
2 sets (New set every 10:00)
150 Single Unders
30 Hanging Knee Raises
15 Up Downs + Box Step Ups (20/16)