MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warm up or Banded 7’s
-into-
6 min AMRAP
30-sec assault bike
5 scap pull-ups
5 kip swings
5 push-ups
10-sec handstand hold
**2. Workout Prep**
1 set
5/4 Calorie Bike
3 Handstand Push-Ups
5 Pull-Ups
5/4 Calorie Bike
()
COMP: Metcon (Time)
20/15 Calorie Assault Bike or Echo Bike
– Into –
21-15-9
Handstand Push-ups
Pull-Ups
– into –
20/15 Calorie Assault Bike or Echo Bike
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus for workout is moderate to moderate/high intensity. Athletes should push the effort on the bike and then strategically break up HSPUs and Pull-ups to avoid burnout.
FIT: Metcon (Time)
15/12 Calorie Assault Bike or Echo Bike
Into
15-12-9
Handstand Push-ups
Pull-Ups or jumping pull ups
into
15/12 Calorie Assault Bike or Echo Bike
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus for workout is moderate to moderate/high intensity. Athletes should push the effort on the bike and then strategically break up HSPUs and Pull-ups to avoid burnout
Weightlifting
Alt. DB Bench + Double DB Bench
3 sets: 5 alt. reps (each side) + 5 reps double
*Build to a moderate weight and stay the same or build across all sets.
Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set.
DO NOT DROP THE DBs.
Dips (4 x 10)
4 sets of 10
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.