MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
30-second assault bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Burpees
**2. Workout Prep**
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –
**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)
3 Front Squats (Athletes need to focus on pulling themselves down into the squat slow and controlled and then pressing up and exploding out of the hole!)
* Add weight to each set but not heavy *
– into 1RM –
Metcon
COMP: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –
You will end on the bike!
Target time: 12-14 minutes
Time cap: 16 minutes
FIT: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
– 10/8 Calorie Assault bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Weightlifting
Front Squat
Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weight jumps when you reach around 80-85%.
Accessory Work
Metcon (No Measure)
Core Work:
4 Rounds
25 Strict Abmat Situps (no arms)
10 Strict Toes to Bar or strict knee raise
30 sec plank
30 sec side plank (right)
30 sec side plank (left)
50m single DB or KB overhead carry (right)
50m single DB or KB overhead carry (left)
*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.