MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
3 rounds
30-sec bike
4 Box Get Overs (practice transition)
10-sec hollow hold
5 Scap pullups
5 Kip swings
3 Inch Worms
**2. Workout Prep**
2 Burpee Box Get Overs
20-sec. Calorie Bike (workout pace)
5 Abmat Sit-ups
2 Bar Muscle Ups or Chest to Bar or Pull Ups
Metcon
COMP: Metcon (Time)
For Time:
35 Burpee Box Jump Overs (24/20)
40/32 Calorie Assault Bike/Echo Bike
50 Abmat situps
20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Assault Bike/Echo Bike
35 Burpee Box Jump Overs (24/20)
Target time: 20-22 minutes
Time cap: 25 minutes
Stimulus is steady pacing throughout the pyramid, chipper-style workout.
If you have not finished the BBJs in 4 minutes, move to the bike…
Athletes should find a maintenance pace and settle in for constant movement as they chip away at reps.
FIT: Metcon (Time)
For Time:
25 Burpee Box Jumps (4 minute time cap on BBJs)
32/24 Calorie Assault Bike/Echo Bike
50 Abmat situps
30 Chest to bar or 40 Pull Ups
50 Abmat situps
32/24 Calorie Assault Bike/Echo Bike
25 Burpee Box Jumps
Target time: 20-22 minutes
Time cap: 25 minutes
Stimulus is steady pacing throughout the pyramid, chipper-style workout.
If you have not finished the BBJs in 4 minutes, move to the bike…
Athletes should find a maintenance pace and settle in for constant movement as they chip away at reps.
Accessory Work
Standing Barbell Curl
4 x 10
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Bent Over Row
4 x 10
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.