MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
* 10 Side step 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
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10 (Steady movement through the following):
1 Minute Bike (start easy and build intensity each round)
4 Single Arm Dumbbell Power Cleans (each side) (moderate)
4 Single Arm Dumbbell Squats (each side) (moderate)
4 Single Arm Dumbbell Step Back Lunges (each side) (moderate)
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)
1 Power Clean (at workout weight)
2 Squats (at workout weight)
2 Lunges (at workout weight)
Metcon
COMP: Metcon (AMRAP – Reps)
2 Sets:
AMRAP 3
20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)
Max Power Cleans (155/105)
-Rest 2 Minutes-
AMRAP 3
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Max Front Squats (155/105)
-Rest 2 Minutes-
AMRAP 3
30/24 Calorie Assault Bike (OR 25/20 Calorie Echo Bike)
Max Back Rack Lunges (155/105)
-Rest 2 Minutes-
Score is number of reps after the bike is done.
Target Reps each set: 16+
Minimum reps before scaling each set: 8
All barbell movements start from the ground.
Adjust calories if you are on the bike more than 1:30 – 1:45
STIMULUS and GOALS
Knees weak, arms heavy, don’t eat spaghetti before this one… Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone on the first set and see if you can hang in round 2.
FIT: Metcon (AMRAP – Reps)
2 Sets:
AMRAP 3
20/16 Calorie Assault Bike
Max Power Cleans (115/80)
-Rest 2 Minutes-
AMRAP 3
25/20 Calorie Assault Bike
Max Front Squats (115/80)
-Rest 2 Minutes-
AMRAP 3
30/24 Calorie Assault Bike
Max Back Rack Lunges (115/80)
-Rest 2 Minutes-
Score is number of reps after the bike is done
Target Reps each set: 16+
Minimum reps before scaling each set: 8
Adjust calories if you are on the bike more than 1:30 – 1:45
STIMULUS and GOALS
Knees weak, arms heavy, don’t eat spaghetti before this one… Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone on the first set and see if you can hang in round 2.
Accessory Work
Core Work #11
5 Rounds, Not for Time
:30 Hollow Body Hold
10 V-Ups
10 Hollow Body Rocks
Finish with:
:60 High Plank