MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
30-sec assault bike (easy pace)
5 Single Arm DB Strict Press (each side)
3-inch worms + extra pushup
5 Kipping Pull-ups
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
1 set
20 Sec. Assault Bike (workout pace)
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up
Weightlifting
Shoulder Press
6 x 3 Shoulder Press @80% of 1RM
* Complete a set every 90 seconds *
Make sure you are ready to go 5-10 seconds before the start of the next 90 seconds.
Remember, No legs or hips!
Metcon
COMP: Metcon (Time)
4 rounds
24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups
Target time: 10-12 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
4 rounds
20/15 Calorie Assault Bike or 18/14 Calorie Echo Bike
8 Single Arm DB Push Press (35/25 – right)
8 Single Arm DB Push Press (35/25 – left)
5 Bar Muscle Ups or 6 Burpee Pull-Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Accessory Work
GHD Sit-ups
Accumulate 50 reps in as few sets as possible