CrossFit MUC – CrossFit Fitness
Metcon (Time)
Warm-up:
4 rounds (not for time) of: 20 jumping jacks 8 walking lunge steps 45 secs of biking, rowing, or running (slightly increase pace each round)
*Ensure you are fully warmed-up before beginning the workout. Perform practice rounds if you like.
*If any movements are unfamiliar to you simply do a YouTube search.
WOD:
Option 1: Back Squat 10-8-6-4-2, using heaviest weight per set Shoulder Press 10-8-6-4-2, using heaviest weight per set Deadlift 10-8-6-4-2, using heaviest weight per set
Scaling: Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 mins warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.
Option 2/Scaling: With a continuously running clock perform: 1 Bike Calorie in the first 1 min 2 Bike Calories in the second 1 min 3 Bike Calories in the third 1 min … Continuing this for as long as you are able.
Super Fitness Robot rounds: Men- completing the round of 18 Women- completing the round of 13 More Likely rounds: Men- completing the round of 13 Women- completing the round of 9
No Equipment: Death By Shuttle Sprint With a continuously running clock perform: Shuttle Sprint 10 m in the first 1 min Shuttle Sprint 10 m + 10 m in the second 1 min Shuttle Sprint 10 m + 20 m in the third 1 min … Continuing this for as long as you are able.
Super Fitness Robot rounds: 17 rounds or more More Likely rounds: 10 rounds or more
Mobility or Cool Down 5-10 min
