MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec Assault bike easy
25 sec Assault bike moderate
5 sec Assault bike Hard
5 dynamic squat stretch
5 wall balls (lightweight – focus on cycling arms and breathing)
5 alt. V-ups (each side)
**2. Workout Prep**
1 set at workout pace
15 sec. Assault Bike
5 Wall Balls (moderate weight)
2 Knee to elbows + 2 Toes to Bar
After Metcon
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
2 Back Squat (2-1-0)
* Athletes should focus on positioning, controlling the descent, and exploding out of the hole.
– into strength –
Metcon
COMP: Metcon (Time)
For Time:
30/24 Calorie Assault Bike
-into-
42-30-18
Wall Balls (20/14)
Toes to Bar
-into-
30/24 Calorie Assault Bike
Time Cap: 16 minutes
Stimulus for todays workout is another grinder. Athletes will complete the Assault bike (30/24 calories) and then go into a descending ladder (42-30-18) of Toes to Bar/Wall balls, Once completed finish with calorie Assault Bike.
FIT: Metcon (Time)
For Time:
24/18 Calorie Assault Bike
21-15-9
Wall Balls (20/14)
Toes to Bar
24/18 Calorie Assault Bike
Time Cap: 16 Minutes
Weightlifting
Back Squat (6 x 1)
Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Body will be pretty tired after all the lifting so be careful and don’t treat it as a max.
Accessory Work
Metcon (No Measure)
3 rounds:
10 DB Upright Rows (R/L)
10 Lateral Box Step Ups (R/L)
20 Supermans
Single DB Upright Row
https://www.youtube.com/watch?v=65czb7X37Us&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=18