MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
1 min easy ski or row
3 Sandbag Deadlifts
3 Hang Cleans
3 Shoulder Press
10 Alternating V-Ups
**2. Strength Prep**
10:00-15:00
Once you finish the warm up, you should be able to progress right into strength. The goal here is to lift more than the previous 3 weeks. You should only need 4-5 sets to establish a 4RM.
Try and finish the 4 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
**3. Workout Prep**
– Practice a few light reps then go into the workout prep –
1 set
5/4 Calorie Ski or Assault Bike
1 Sandbag Clean or Power Snatch
Weightlifting
Shoulder Press
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
Metcon
COMP: Metcon (Time)
6 Rounds
15/12 Calorie Ski Erg or 15/12 Calorie Assault Bike
3 Sandbag Cleans (150/100) or 3 Power Snatch (165/110)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate pacing on ski erg or bike and a moderate high pace on sandbag clean/snatch if correct weight is selected.
Try and simulate similar round times from start to finish
FIT: Metcon (Time)
6 Rounds
12/10 Calorie Ski Erg or 12/10 Calorie Assault Bike
3 Sandbag Cleans (100/70) or 3 Power Snatch (145/100)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate pacing on ski erg or bike and a moderate high pace on sandbag clean/snatch if correct weight is selected.
Try and simulate similar round times from start to finish
BURN: Metcon (Time)
6 Rounds
10/8 Calorie Assault Bike
3 Power Snatch (115/75)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate pacing on ski erg or bike and a moderate high pace on sandbag clean/snatch if correct weight is selected.
Try and simulate similar round times from start to finish
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.