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.