MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)
– into –
3 sets (8 minutes max)
10 Single Arm Russian kettlebell swings (each)
10 Air Squats + 2-second pause at the bottom
10 Alternating Box Step Ups
3 Inch Worms
**2. Workout Prep**
2 sets
5/4 Calorie Bike (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets
Metcon
COMP: Metcon (Time)
5 Rounds
16/12 Calorie Echo Bike
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for the Swings and Lunges if they don’t pace correctly.
FIT: Metcon (Time)
5 Rounds
12/10 Calorie Echo Bike or 16/12 Calorie Assault Bike
20 Kettlebell Swings (36/25)
50ft Kettlebell Walking Lunge (36/25)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for the Swings and Lunges if they don’t pace correctly.
BURN: Metcon (Time)
5 Rounds
10/8 Calorie Echo Bike or 12/10 Calorie Assault Bike
15 Russian Kettlebell Swings (light)
50ft Walking Lunge
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for the Swings and Lunges if they don’t pace correctly.
Accessory Work
Metcon (No Measure)
3 sets
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)