MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec assault bike or Echo Bike
10 Sit Ups (Focus on Leg Extensions)
5 Down dog/seal pose transitions
5 Barbell Back Squats (add weight)
**2. Strength Prep**
10:00-15:00
Once you the finish the warm up, you should be able to progress right into strength.
Working up to a 10 rep max is no easy task and can fluctuate depending on the day.
You should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out.
This is a huge mental test and should not be rushed!
Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.
Try and finish the 10 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
*3. Workout Prep**
1 set
10 sec. Assault Bike or Echo Bike (workout pace)
5 GHD’s
3 Toes to Bar
Weightlifting
Back Squat
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
You should only need 4-5 sets to establish a 10 rep max,
Example Sets
Set 1:
5 Back Squat @225#
-rest 60-90 seconds –
Set 2:
5 Back Squat @255#
-rest 60-90 seconds –
Set 3:
3 Back Squat @275#
-rest 60-90 seconds –
Set 4:
3 Back Squat @305#
-rest 60-90 seconds –
Set 5:
10 Back Squat @315#
-rest 60-90 seconds –
Set 6: (Drop Set)
8-10 Reps @265#
-rest 60-90 seconds –
Set 7: (Drop Set)
8-10 Reps @250#
Metcon
COMP: Metcon (Time)
3 Rounds
15/12 Calorie Assault Bike or Echo Bike
20 GHD Sit-Up or V-Ups
15/12 Calorie Assault Bike or Echo Bike
20 Toes to Bar
Target time: 12-14 minutes
Time cap: 16 minutes
FIT: Metcon (Time)
3 Rounds
12/10 Calorie Assault Bike or Echo Bike
20 GHD Sit-Up (Parallel) or V-Ups
12/10 Calorie Assault Bike or Echo Bike
20 Knees to Elbows or 15 Toes to Bar
Target time: 12-14 minutes
Time cap: 16 minutes
Accessory Work
Barbell Front Rack Step Up
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.