MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30 sec. assault bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats
**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
Metcon
COMP: Metcon (Time)
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (175/125)
3 Burpee Box Get Overs (30/24)
25 Minute Time Cap
Stimulus on workout is moderate pacing. Athletes should find a steady pace for all movements and maintain that pace across rounds.
Workout is going to be a grinder. No rest between, just embrace the suck
FIT: Metcon (Time)
40/32 Calorie Assault Bike
5 Rounds
5 Power Cleans (115/80)
5 Burpee Box Get Overs (24/20)
-into-
30/24 Calorie Assault Bike
4 Rounds
4 Power Cleans (135/95)
4 Burpee Box Get Overs (24/20)
-into-
20/16 Calorie Assault Bike
3 Rounds
3 Power Cleans (155/105)
3 Burpee Box Get Overs (24/20)