MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
30-sec assault bike (easy pace)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
3 sets
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)
Weightlifting
Deadlift
5 x 4 @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Be ready to go 10-15 seconds before the time limit.
Metcon
COMP: Metcon (Time)
3 rounds
For Time:
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus for workout is moderate intensity.
From the beginning, athletes should be strategic in how they approach toes to bar and the bike to avoid burnout when coming to the barbell.
FIT: Metcon (Time)
For Time:
21 Knees to Elbows
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
9 Clean and Jerks (115/75)
Accessory Work
Core Work #4
3 Rounds, Not For Time
20 Hollow Rocks
10 Alligator Rolls
5 V-Ups from Hollow Position
1 Round
:30 Unbroken Hollow Body Hold