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
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup
-into-
6 min AMRAP
30-sec bike erg (easy pace)
3 Sandbag Cleans (lightweight – practice transition)
5 Pushups
5 Pull-ups
*2. Workout Prep**
1 set
5/4 Calorie Bike Erg
1 Sand Bag Clean
1 Bar Muscle Up
Metcon
COMP: Metcon (Time)
2 min AMRAP
8/7 Calorie Bike or 12/10 Calorie Row
4 Sandbag Cleans over shoulder (150/100) or 4 Power Cleans (185/125)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*
Target time: 7-9 minutes
Time cap: 12 minutes
Athletes should be moving consistently enough on bike and sandbag to earn at least 45 secs of work on the pull-up bar.
FIT: Metcon (Time)
2 min AMRAP
7/6 Calorie Bike or 10/8 Calorie Row
4 Sandbag Cleans (100/70) or 4 Power Cleans (155/105)
15 Bar Muscle Ups or 25 Burpee Pull-ups
Rest 1:00 min
*Continue until 15 bar muscle-ups have been completed*
Athletes should be moving consistently enough on bike and sandbag to earn at least 45 secs of work on the pull-up bar.
BURN: Metcon (Time)
2 min AMRAP
10/8 Calorie Bike Erg or 10/8 Calorie Row
4 Power Cleans (135/95)
20 Burpee Jumping Pull-ups
Rest 1:00 min
*Continue until 20 burpee pull ups have been completed*
Athletes should be moving consistently enough on bike and sandbag to earn at least 45 secs of work on the pull-up bar.
Double DB Standing Bent Over Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.