MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Assault Bike or Echo Bike ( Alternate 30secs Moderate/fast into 30secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Cycle or Banded
5 Kipping Knee Raises
**2. Strength Prep**
Athletes have 10-12 minutes to complete 5 sets of 3 reps on overhead squats between 60-70%.
**3. Workout Prep**
1 set
5 Toes to Bar
15 second Bike (workout pace)
5 Wall Balls
15 second Bike (workout pace)
Weightlifting
Overhead Squat
5 x 3 @ 60-70% (1RM Snatch)
– Rest 60-90 seconds between sets –
Weight should be comfortable and bordering on challenging but should not be at risk for missed reps. Athletes should use the reps to practice good form rather than focusing on lifting heavy. Bar can be taken from the rig or the ground.
Metcon
COMP: Metcon (Time)
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. (including 0:00)
-rest until 12:00-
75 Wall Ball (30/20)
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike (including 0:00)
Target time: 6-8 minutes
Time cap per round: 10 minutes
FIT: Metcon (Time)
For time:
75 Knees to Elbows
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike. (including 0:00)
-rest until 12:00-
75 Wall Ball (20/14)
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike (including 0:00)
The Scaling aim is for athletes to keep intensity on the bike while completing at least 20 reps every 2 minutes.
Scale the BIKE CALORIES if needed.
Accessory Work
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side