MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike (30-sec easy/20-sec mod/10-sec hard)
5 Back Squats (empty bar – build across)
4 Burpees + Box Step Up
5 Power Cleans (empty bar – build across)
**2. Strength Prep**
Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set. Weight should be what athletes started the cycle with. Scale load and reps to maintain form and explosiveness.
**3. Workout Prep**
2 sets
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Power Clean
– rest 1:00 between sets –
Weightlifting
Back Squat (5 x 10)
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *
Metcon
COMP: Metcon (2 Rounds for time)
For Time:
2 rounds
15/12 Calorie Assault Bike
10 Burpee Box Get Over (30/24)*
5 Power Cleans (175/115)
– @12:00 –
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Get Over (30/24) *
10 Power Cleans (175/115)
Keep track of time for both rounds. You will put your score in as two times.
* BOTH FEET MUST TOUCH THE TOP OF THE BOX. Athletes can use hands for Burpee Box Get Overs. You still have to GO OVER the box…not around it.*
FIT: Metcon (2 Rounds for time)
For Time:
2 rounds
12/10 cal Assault Bike
10 Burpee Box Get Over (24/20)
5 Power Cleans (115/75)
@12:00 –
For Time:
25/20 Calorie Assault Bike
20 Burpee Box Get Over (24/20)
10 Power Cleans (115/75)
Keep track of time for both rounds. You will put your score in as two times.
* Athletes can use hands for Burpee Box Get Overs. You still have to GO OVER the box…not around it.*
Accessory Work
Metcon (No Measure)
https://www.youtube.com/watch?v=sJCR9AZNjjY
1 min forward fold (wide legs)
1 min seated QL stretch (each side)
1 min couch stretch (each side)