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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s

-into-

Hip Halo Warmup

-into-

5 min AMRAP

30-sec assault bike

3 Thrusters (empty bar – build across)(from the rig)

6 Kip Swings

9 Sit-Ups

**2. Strength Prep**

Athletes should only need 2-3 sets to be at their working weight prior to warm up.

**3. Workout Prep**

1 set

3 Thrusters

3 Toes to Bar

15 Second Assault Bike (workout pace)

Weightlifting

Back Squat (5×5)

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

COMP: Metcon (Time)

21-15-9

Thrusters (115/80)

Toes to Bar

Calorie ECHO Bike

Male: 16-12-8 (AB 21-15-9)

Female: 14-10-6 (AB 16-12-8)

Example:

21 T, 21 T2B, 16 Echo

15, 15, 12

9, 9, 8
Target time: 8-10 minutes

Time cap: 14 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across workout.

Athletes should not approach this workout with a Fran-mind mentality just because of the similarity of rep scheme.

Strategic sets that will take the increased barbell weight and higher-skill gymnastics into consideration will serve athletes well to stay steady through the entire workout.

FIT: Metcon (Time)

21-15-9

Thrusters (95/65)

Toes to Bar

Calorie Echo Bike

Mens Calories: 14-10-6 (AB 16-12-8)

Womens Calories: 12-8-5 (AB 14-10-6)
Target time: 8-10 minutes

Time cap: 14 minutes