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-
8-minute AMRAP (3-4 sets)
30-sec assault bike (easy pace)
5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells)
5 seal pose/ down dog transitions
**2. Workout Prep**
2 sets
5/4 Calorie Assault Bike
4 Dumbbell Bench (add weight after first set)
Metcon
COMP: Metcon (Time)
30-24-18-12-6
Echo Bike Calories
Dumbbell Bench Press (2×50/2×35)
*Women’s Calories: 24-20-14-10-5
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out.
FIT: Metcon (Time)
24-18-14-10-6
Echo Bike Calories
Dumbbell Bench Press (2×40/2×25)
Women’s Calories: 20-16-12-8-4
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out.
BURN: Metcon (Time)
20-16-12-8-4
Echo Bike Calories
Bar Push Ups
Women’s Calories: 16-12-8-4-2
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out.
Weightlifting
Split Stance DB Romanian Deadlift
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
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Spanish Squat
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.