MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)
**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**
10 sec. Assault Bike
– rest 10 secs –
20 sec Assault Bike
– rest 20 secs –
30 sec. Assault Bike
Weightlifting
Shoulder Press
6 x 2 @ 80%
* Complete a set every 1 minute 30 seconds *
Metcon
COMP: Metcon (Time)
3 sets
50/40 Calorie Assault Bike
– Rest 1:1 between sets –
* 42/34 Calorie Echo bike
Target time each set: 2:30-3:30
Time cap: 4 minutes
Stimulus is moderate to high intensity. The first one is a buffer/pace setter while the next 2 is seeing if you can maintain the fight.
I know several of you will not be happy with this workout, but workouts like this are so crucial for developing mental strength and capacity. YOU CAN DO IT!
FIT: Metcon (Time)
3 sets
42/34 Calorie Assault Bike
– Rest 1:1 between sets –
Target time each set: 2:30-3:30
Time cap: 4 minutes