MobTown CrossFit – CrossFit


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 –


COMP: Metcon (Time)

For Time:

30/24 Calorie Assault Bike



Wall Balls (20/14)

Toes to Bar


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


Wall Balls (20/14)

Toes to Bar

24/18 Calorie Assault Bike

Time Cap: 16 Minutes


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